{"id":113167,"date":"2025-06-30T05:00:00","date_gmt":"2025-06-30T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=113167"},"modified":"2025-07-21T11:41:55","modified_gmt":"2025-07-21T09:41:55","slug":"40-min-back-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/40-min-back-strength-workout\/","title":{"rendered":"Workout of the week: 40-min back strength workout"},"content":{"rendered":"\n

ALL LEVELS<\/strong>\/ back strength workout \/ 40 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Assisted pull-up machine, lat pull-down machine, barbell, seated row machine, cable machine<\/p>\n\n\n\n

<\/div>\n\n\n\n

There’s more to a sculpted back than just showing it off this summer. <\/strong>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.<\/strong><\/p>\n\n\n\n

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

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  1. Assisted pull-up<\/li>\n\n\n\n
  2. Supinated grip lat pull-down<\/li>\n\n\n\n
  3. Barbell bent-over row<\/li>\n\n\n\n
  4. Seated cable row<\/li>\n\n\n\n
  5. Rope pull-down<\/li>\n<\/ol>\n\n\n\n

    Time to strengthen your back!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 5 exercises<\/li>\n\n\n\n
    • 12 reps<\/li>\n\n\n\n
    • 4 rounds<\/li>\n\n\n\n
    • 1-min rest between rounds and exercises<\/li>\n\n\n\n
    • 40 minutes<\/li>\n\n\n\n
    • Equipment: Assisted pull-up machine, lat pull-down machine, barbell, seated row machine, cable machine<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      4 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – ASSISTED PULL-UP<\/h3>\n\n\n\n

      12 reps<\/strong><\/p>\n\n\n\n

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      • Step onto the assisted pull-up machine and adjust the weight \u2014 the more weight you select, the more assistance you’ll get.<\/li>\n\n\n\n
      • Grab the handles with an overhand grip, slightly wider than shoulder-width.<\/li>\n\n\n\n
      • Step onto the platform or knee pad and let your body hang with arms fully extended.<\/li>\n\n\n\n
      • Pull yourself up until your chin is above the bar, keeping your core engaged.<\/li>\n\n\n\n
      • Lower yourself slowly back to the starting position and repeat.<\/li>\n<\/ul>\n\n\n\n