EMS training for the upper back muscles

Woman tenses her back muscles, which she has trained with EMS

The back consists of different muscles that can be specifically trained with an EMS device . The back muscles are extremely important for our body. It allows the shoulders to move, supports breathing and ensures an upright posture. For this reason, you should not neglect training the back muscles.

With EMS training, you can train your back muscles in a targeted and gentle way. According to a study by the University of Bayreuth, regular EMS training on different parts of the body can relieve back pain.[1]

How to place EMS electrodes to train your back

You can use the square 5x5 cm electrodes as well as the rectangular 10x5 cm electrodes

Buy the appropriate electrode now
  • Power

    We recommend program P18 for beginners and P20 for advanced users with the STIM-PRO X9

  • Muscle mass

    We recommend program P22 for beginners and P24 for the STIM-PRO X9 for advanced users

  • Endurance

    We recommend program P26 for beginners and P28 for the STIM-PRO X9 for advanced users

Please note when using EMS:

The intensity should be set so that the intended muscle contracts significantly without causing you to feel pain.

Before training, you should warm up your muscles to prepare them for the upcoming exertion. Our EMS TENS combination device STIM-PRO X9 has pre-installed warm-up programs that start automatically before the actual training programs. So you can carry out your training completely relaxed.

  • 1. Place EMS electrodes

    Place the electrodes on the muscle as described on this page

    2. Select program on the EMS device

    Choose one of the recommended programs on the STIM-PRO X9 or introduce yourself. through the freely selectable parameters, your own training program together

  • 3. Pulling the door with an EMS device

    • Stand at the end of an open room door and wrap the towel around the door handles so that you are holding one end of the towel on each side
    • Place your feet on either side of the door, with your heels approximately spaced from the door handles
    • Lean back until your arms are almost fully stretched
    • Bend your knees and shift your buttocks back so your back stays straight
    • Tighten your upper back muscles and use your arms to pull yourself up until your torso is almost touching the door
    • Now slowly return to the starting position
    • Repeat this exercise several times

    Notice: Wear non-slip socks or shoes and do not fully straighten your arms to avoid injury.

Video tutorial for EMS training for the upper back muscles

Watch video on Youtube
  • Train anywhere

    You can do EMS training anywhere, even at home. However, it can also be used on the go without any problems.

  • Gentle on the joints

    Due to the electrical impulses, you can largely do without additional weights, which is easy on your joints.

  • Time efficient training

    Due to the higher intensity, the training duration can be reduced compared to conventional training

  • health oriented

    Regardless of whether you are a sports enthusiast or a beginner, everyone can benefit from EMS training right from the start

[1] Whole-body electrostimulation training for back problems. (2002). https://cdn.website-editor.net/9361f7a6caf544fba92d40e9e37ab7fa/files/uploaded/GK-EMS%2520bei%2520R%25C3%25BCckenbeschwerden.pdf

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