{"id":115459,"date":"2026-04-13T05:00:00","date_gmt":"2026-04-13T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115459"},"modified":"2026-04-20T14:04:24","modified_gmt":"2026-04-20T12:04:24","slug":"30-minute-upper-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/30-minute-upper-body-strength-workout\/","title":{"rendered":"Workout of the week: 30-min upper-body strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ upper-body strength workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Lat pulldown machine, seated cable machine, dumbbells, chest fly machine & cable machine<\/p>\n\n\n\n

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Let\u2019s face it: no one complains about having stronger arms and an upper body that actually shows up in a t-shirt. But working your upper body isn\u2019t just about looks. It improves posture, protects your shoulders and elbows, and makes everyday movements feel easier and more controlled.<\/strong><\/p>\n\n\n\n

Start reaping all those benefits with this upper-body strength workout<\/strong>. It consists of 6 exercises<\/strong>, performed for 12 reps<\/strong> across 3 sets<\/strong>. With 1 minute of rest between exercises and sets<\/strong>, this workout will take you around 30 minutes<\/strong> to complete.<\/p>\n\n\n\n

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  1. Lat pulldown<\/li>\n\n\n\n
  2. Seated cable row<\/li>\n\n\n\n
  3. Dumbbell chest press<\/li>\n\n\n\n
  4. Machine fly<\/li>\n\n\n\n
  5. Dumbbell biceps curl<\/li>\n\n\n\n
  6. Rope triceps extensions<\/li>\n<\/ol>\n\n\n\n

    Ready? Let’s do this!<\/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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    • 6 exercises<\/li>\n\n\n\n
    • 12 reps<\/li>\n\n\n\n
    • 3 sets<\/li>\n\n\n\n
    • 1 minute rest between exercises and rounds<\/li>\n\n\n\n
    • Equipment: Lat pulldown machine, seated cable machine, dumbbells, chest fly machine & cable 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 \u2013 LAT PULLDOWN<\/h3>\n\n\n\n

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

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      • Adjust the pad on your legs to reduce the movement.<\/li>\n\n\n\n
      • Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.<\/li>\n\n\n\n
      • Engage your shoulder blades, then pull the bar down, at upper chest level.<\/li>\n\n\n\n
      • Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.<\/li>\n\n\n\n
      • Slowly return up and repeat.<\/li>\n<\/ul>\n\n\n\n
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