{"id":55665,"date":"2025-09-15T05:00:00","date_gmt":"2025-09-15T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=55665"},"modified":"2025-09-15T12:43:57","modified_gmt":"2025-09-15T10:43:57","slug":"20-min-lat-workout-for-strength","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-lat-workout-for-strength\/","title":{"rendered":"Workout of the week: 20-min lat workout for strength"},"content":{"rendered":"\n

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

Equipment<\/strong>: Assisted pull-up machine, T-bar, cable station & dumbbell<\/p>\n\n\n\n

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

Legs, chest, or full-body sessions. Big muscle groups tend to steal the spotlight in most workout plans. And that often means key muscles like your latissimus dorsi (known as lats) don’t always get the attention they deserve.<\/strong> These large, wing-shaped muscles span the sides of your back and play a huge role in posture, pulling power, and upper-body strength.<\/strong><\/p>\n\n\n\n

This 20-minute lat workout<\/strong> for strength<\/strong> is designed to fix that. It consists of 4 exercises<\/strong>, performed for 8 to 12 reps<\/strong> across 3 sets<\/strong>, with 1-minute rest between exercises and rounds<\/strong>. It combines vertical and horizontal pulling movements to challenge your lats from different angles, finishing with unilateral work to help improve strength and symmetry.<\/p>\n\n\n\n

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  1. Assisted pull-up<\/li>\n\n\n\n
  2. T-bar row<\/li>\n\n\n\n
  3. Single-arm cable pulldown<\/li>\n\n\n\n
  4. One-arm dumbbell row<\/li>\n<\/ol>\n\n\n\n

    Let’s strengthen those lats!<\/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
    • 4 exercises<\/li>\n\n\n\n
    • 8 to 12 reps<\/li>\n\n\n\n
    • 3 sets<\/li>\n\n\n\n
    • 1-min rest between exercises and sets<\/li>\n\n\n\n
    • Equipment: Assisted pull-up machine, T-bar, cable station & dumbbell<\/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 – ASSISTED PULL-UP<\/h3>\n\n\n\n

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

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      • Step onto the assisted pull-up machine and adjust the weight \u2014 the more weight you select, the more assistance you\u2019ll get.<\/li>\n\n\n\n
      • Grab the handles with an overhand grip, slightly wider than shoulder-width.<\/li>\n\n\n\n
      • Step onto the platform or knee pad and let your body hang with arms fully extended.<\/li>\n\n\n\n
      • Pull yourself up until your chin is above the bar, keeping your core engaged.<\/li>\n\n\n\n
      • Lower yourself slowly back to the starting position and repeat.<\/li>\n<\/ul>\n\n\n\n