{"id":55170,"date":"2025-07-28T05:00:00","date_gmt":"2025-07-28T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=55170"},"modified":"2025-07-18T20:59:25","modified_gmt":"2025-07-18T18:59:25","slug":"45-min-back-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/45-min-back-strength-workout\/","title":{"rendered":"Workout of the week: 45-min back strength workout"},"content":{"rendered":"\n

ALL LEVELS<\/strong>\/ <\/strong>back strength workout \/ 45 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Barbell, gym bench, lat pulldown machine, cable machine, SkiErg<\/p>\n\n\n\n

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

Chances are, you’re curled up like a question mark right now. And now that you’ve read this, you’ve probably just sat up straight like an exclamation point.<\/strong> It’s an instinctive reaction and a sign that you know how important your back strength is. A strong back helps improve posture, reduce pain, and prevent injuries, supporting almost every movement you make, from lifting weights to carrying groceries.<\/strong><\/p>\n\n\n\n

Give your back the focus it deserves with this new back strength workout<\/strong>. It features 5 exercises<\/strong>, each performed for 3 sets of 12 reps<\/strong>. To finish, you’ll hit the SkiErg for 3 sets of 2 minutes each.<\/strong> You’ll have a 1-minute rest between sets and exercises. <\/strong>The full session should take you around 45 minutes to complete<\/strong>.<\/p>\n\n\n\n

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  1. Barbell deadlift<\/li>\n\n\n\n
  2. Incline barbell row<\/li>\n\n\n\n
  3. Lat pulldown<\/li>\n\n\n\n
  4. Cable pulldown<\/li>\n\n\n\n
  5. SkiErg<\/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
    • 3 sets<\/li>\n\n\n\n
    • 1-min rest between rounds and exercises<\/li>\n\n\n\n
    • SkiErg: 3 sets, 2 minutes each<\/li>\n\n\n\n
    • 45 minutes<\/li>\n\n\n\n
    • Equipment: Barbell, gym bench, lat pulldown machine, cable machine, SkiErg<\/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 – BARBELL DEADLIFT<\/h3>\n\n\n\n

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

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      • Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.<\/li>\n\n\n\n
      • Bend down and grasp the barbell with a shoulder-width grip.<\/li>\n\n\n\n
      • Keeping your torso upright and your back and arms straight, stand and pull the bar up the front of your legs, driving with your legs.<\/li>\n\n\n\n
      • At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.<\/li>\n\n\n\n
      • To return the bar to the floor, push your butt back and lower the bar down the front of your legs, keeping your back straight.<\/li>\n\n\n\n
      • Once the bar passes your knees, bend your knees and lower the bar to the floor.<\/li>\n\n\n\n
      • Keep your arms and back straight, your torso upright, and your feet and knees pointing in the same direction.<\/li>\n\n\n\n
      • At the top of the lift, do not hyperextend your back.<\/li>\n\n\n\n
      • Keep the barbell close to your body to improve mechanical leverage.<\/li>\n<\/ul>\n\n\n\n