Workout of the week: 40-min back strength workout

30th June 2025

back strength workout - women working out in the EVO gym doing back exercises

ALL LEVELS/ back strength workout / 40 minutes

Equipment: Assisted pull-up machine, lat pull-down machine, barbell, seated row machine, cable machine

There’s more to a sculpted back than just showing it off this summer. Beyond looking great, your back muscles connect your hips, butt, chest, shoulders, and neck, giving you the strength and stability you need for everything. From daily tasks to improving posture, exercising this muscle group is fundamental to avoiding injuries.

Reap all these benefits with this back strength workout. It includes 5 exercises, each with 12 reps, performed over 4 rounds. You’ll rest for 1 minute between both exercises and rounds. The entire workout will take around 40 minutes to complete.

Assisted pull-up
Supinated grip lat pull-down
Barbell bent-over row
Seated cable row
Rope pull-down

Time to strengthen your back!

WORKOUT SETUP

5 exercises
12 reps
4 rounds
1-min rest between rounds and exercises
40 minutes
Equipment: Assisted pull-up machine, lat pull-down machine, barbell, seated row machine, cable machine

WORKOUT EXERCISE LIST

4 rounds

1 – ASSISTED PULL-UP

12 reps

Step onto the assisted pull-up machine and adjust the weight — the more weight you select, the more assistance you’ll get.
Grab the handles with an overhand grip, slightly wider than shoulder-width.
Step onto the platform or knee pad and let your body hang with arms fully extended.
Pull yourself up until your chin is above the bar, keeping your core engaged.
Lower yourself slowly back to the starting position and repeat.

2 – SUPINATED GRIP LAT PULL-DOWN

12 reps

Sit at the machine and grab the bar with an underhand grip, hands shoulder-width apart.
Pull the bar down to your upper chest, keeping your chest up and elbows close to your sides.
Squeeze your shoulder blades together at the bottom.
Slowly return the bar to the top and repeat.

3 – BARBELL BENT OVER ROW

12 reps

Stand with your feet shoulder-width apart and grip the barbell just wider than your shoulders.
Bend your knees slightly and hinge at the hips, keeping your back flat and chest up.
Pull the barbell toward your lower chest or upper stomach, squeezing your shoulder blades together.
Lower the bar under control back to the starting position and repeat.

4 – SEATED CABLE ROW

12 reps

Sit at the cable row machine with your feet firmly on the platform and knees slightly bent.
Grab the handle with both hands and sit upright, keeping your back straight and chest lifted.
Pull the handle toward your torso, squeezing your shoulder blades together.
Pause briefly, then slowly extend your arms to return to the starting position, maintaining control throughout.

5 – ROPE PULL-DOWN

12 reps

Attach a rope handle to the high pulley of a cable machine.
Stand upright, feet shoulder-width apart, and grip the rope with both hands, palms facing inward.
Keep your elbows tucked to your sides and pull the rope down until you fully extend your arms.
At the bottom, separate the ends of the rope to contract the triceps.
Slowly return to the starting position with control, keeping tension on your triceps.