{"id":44781,"date":"2025-06-16T05:00:00","date_gmt":"2025-06-16T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=44781"},"modified":"2025-06-13T12:24:38","modified_gmt":"2025-06-13T10:24:38","slug":"25-min-pull-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/25-min-pull-strength-workout\/","title":{"rendered":"Workout of the week: 25-min pull strength workout"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ pull strength workout \/ 25 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Lat pulldown machine, seated row machine, dumbbells, preacher curl machine, cable machine<\/p>\n\n\n\n

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

After last week’s push workout, following up with a pull workout made sense. If pushing is about moving something away from you, pulling is like opening the fridge door \u2014 using strength to bring something closer. <\/strong>That’s why pull workouts focus on the muscles responsible for those motions: the back, biceps, and forearms.<\/strong><\/p>\n\n\n\n

Those are the muscles you’ll target in this pull strength workout<\/strong>. It includes 5 exercises<\/strong>, performed over 3 rounds with decreasing reps \u2014 12, 10, and 8 \u2014 as the weight increases<\/strong>. Take 1 minute of rest between each exercise and each round<\/strong>. The whole session should take around 25 minutes<\/strong> to complete.<\/p>\n\n\n\n

    \n
  1. Lat pull-down<\/li>\n\n\n\n
  2. Seated row<\/li>\n\n\n\n
  3. Dumbbell bent-over row<\/li>\n\n\n\n
  4. Preacher curl<\/li>\n\n\n\n
  5. Cable bicep curl<\/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
      \n
    • 5 exercises<\/li>\n\n\n\n
    • 12, 10, and 8 reps<\/li>\n\n\n\n
    • 3 rounds<\/li>\n\n\n\n
    • 1-minute rest between reps and rounds<\/li>\n\n\n\n
    • 25 minutes<\/li>\n\n\n\n
    • Equipment: Lat pull-down machine, seated row machine, T-Bar, preacher curl machine, cable 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, 10 and 8 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, 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