{"id":114911,"date":"2026-01-19T05:00:00","date_gmt":"2026-01-19T04:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=114911"},"modified":"2026-01-26T12:03:53","modified_gmt":"2026-01-26T11:03:53","slug":"20-min-upper-back-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-upper-back-workout\/","title":{"rendered":"Workout of the week: 20-min upper back workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ upper back workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Lat pulldown machine & cable row machine<\/p>\n\n\n\n

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

If you want to fly toward your fitness goals, you’ll need to build your wings first. And while we can’t promise you’ll literally fly, a stronger, wider upper back will definitely help.<\/strong> This area of your back is where you find the traps, rear delts, and upper lats; they give your back its form, power, and posture. Strengthening your upper back improves not only your posture and performance but also adds that V-shape.<\/strong><\/p>\n\n\n\n

That’s what this upper back workout<\/strong> will help you achieve. It includes just 3 exercises<\/strong>, each performed for 10 to 15 reps<\/strong> across 3 sets<\/strong>. Ideally, you’ll have 1 minute of rest between exercises and rounds<\/strong> to recover properly and lift as heavy as possible. In total, this session should take around 20 minutes<\/strong>, depending on your rest periods.<\/p>\n\n\n\n

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  1. Close-grip lat pulldown<\/li>\n\n\n\n
  2. Seated cable row<\/li>\n\n\n\n
  3. Seated row with wide grip<\/li>\n<\/ol>\n\n\n\n

    Ready to grow wings?<\/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
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    • 3 exercises<\/li>\n\n\n\n
    • 10 to 15 reps<\/li>\n\n\n\n
    • 3 sets<\/li>\n\n\n\n
    • 1 min of rest between exercises and rounds<\/li>\n\n\n\n
    • 20 minutes<\/li>\n\n\n\n
    • Equipment: Lat pulldown machine & cable row machine<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

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

      3 sets<\/strong><\/p>\n\n\n\n

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

      1 – CLOSE-GRIP LAT PULLDOWN<\/h3>\n\n\n\n

      10 to 15 reps<\/strong><\/p>\n\n\n\n

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      • Sit at the lat pulldown machine and grab the close-grip handle with both hands, palms facing each other.<\/li>\n\n\n\n
      • Set your thighs under the pads and sit tall with your chest up and shoulders back.<\/li>\n\n\n\n
      • Engage your core and pull the handle down toward your upper chest, driving your elbows straight down and keeping them close to your body.<\/li>\n\n\n\n
      • Squeeze your shoulder blades together at the bottom, then slowly return to the starting position, maintaining control.<\/li>\n\n\n\n
      • Repeat.<\/li>\n<\/ul>\n\n\n\n
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