{"id":58748,"date":"2024-07-01T00:00:00","date_gmt":"2024-06-30T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/15-min-back-strength-workout\/"},"modified":"2024-07-01T00:00:00","modified_gmt":"2024-06-30T22:00:00","slug":"15-min-back-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/15-min-back-strength-workout\/","title":{"rendered":"Workout of the week: 15-min back strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ back strength workout \/ 15 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Lat pull-down machine, kettlebells & hyperextension machine<\/p>\n\n\n\n

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

Exercising your back will show off those muscles and make your back look great \u2014 but there’s so much more to it than just looking good.<\/strong> A strong back is essential to improve your posture and help reduce the risk of injuries. Plus, since it sustains your spine and stabilises your core, it makes everyday movements easier and safer. So, a strong back is truly a foundation for health and well-being, and that’s why you should exercise it. <\/strong><\/p>\n\n\n\n

Start now with this back strength workout<\/strong>. It consists of only 3 exercises<\/strong>, with 12 reps each<\/strong>, to complete in 3 rounds. Rest for 1 minute between each exercise<\/strong>. The entire workout will take about 15 minutes to complete.<\/strong><\/p>\n\n\n\n

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  1. Lat pull-down<\/li>\n\n\n\n
  2. Kettlebell bent over row<\/li>\n\n\n\n
  3. Hyperextensions<\/li>\n<\/ol>\n\n\n\n

    Ready? Let’s strengthen that back muscles!<\/strong><\/p>\n\n\n\n\n\n

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

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 3 exercises<\/li>\n\n\n\n
    • 12 reps <\/li>\n\n\n\n
    • 3 rounds<\/li>\n\n\n\n
    • 1-min rest between exercises<\/li>\n\n\n\n
    • 15 minutes total<\/li>\n\n\n\n
    • Equipment: Lat pull-down machine, kettlebells & hyperextension machine<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

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

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

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

      1 – LAT PULL-DOWN<\/h3>\n\n\n\n

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

        \n
      • 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 before you \u2013 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