{"id":57103,"date":"2026-08-03T05:00:00","date_gmt":"2026-08-03T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57103"},"modified":"2026-08-21T20:08:38","modified_gmt":"2026-08-21T18:08:38","slug":"35-min-back-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/35-min-back-strength-workout\/","title":{"rendered":"Workout of the week: 35-min back strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ back strength workout \/ 35 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Assisted pull-up machine, cable machine, dumbbells, gym bench & t-bar machine<\/p>\n\n\n\n

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Growing up means freedom, responsibility… and your back hurting all the time. Between long hours of sitting and poor posture, your back often bears the brunt of the consequences. However, this isn’t just something you have to accept. Strength training your back is one of the most effective ways to counteract that<\/strong>, helping you stand taller, move better, look better and feel stronger.<\/p>\n\n\n\n

This back strength workout <\/strong>will help you do exactly that. It features 5 exercises<\/strong> performed for 12 reps each<\/strong>, across 5 sets<\/strong>, with 1 minute of rest between exercises and sets<\/strong>. In total, this workout will take you 35 minutes<\/strong> to complete.<\/p>\n\n\n\n

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  1. Assisted chin-up<\/li>\n\n\n\n
  2. High cable row<\/li>\n\n\n\n
  3. Incline dumbbell rear delt flys<\/li>\n\n\n\n
  4. Machine t-bar row<\/li>\n<\/ol>\n\n\n\n

    Ready 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
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    • 4 exercises<\/li>\n\n\n\n
    • 12 reps<\/li>\n\n\n\n
    • 5 sets<\/li>\n\n\n\n
    • 1 min of rest between sets and exercises<\/li>\n\n\n\n
    • Equipment: Assisted pull-up machine, cable machine, dumbbells, gym bench & t-bar machine<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

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

      5 sets<\/strong><\/p>\n\n\n\n

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

      1 – ASSISTED CHIN-UP<\/h3>\n\n\n\n

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

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      • Select a weight on the machine that allows you to complete all reps with good form.<\/li>\n\n\n\n
      • Place your knees (or feet) on the assistance pad and grab the handles or bar with palms facing you.<\/li>\n\n\n\n
      • Start with arms fully extended and shoulders pulled down and back.<\/li>\n\n\n\n
      • Pull your chest toward the bar by driving your elbows down.<\/li>\n\n\n\n
      • Pause briefly at the top, then lower yourself slowly to the starting position.<\/li>\n\n\n\n
      • Repeat.<\/li>\n<\/ul>\n\n\n\n
        \n\n