{"id":57103,"date":"2026-03-02T05:00:00","date_gmt":"2026-03-02T04:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57103"},"modified":"2026-01-29T15:56:05","modified_gmt":"2026-01-29T14:56:05","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<p><strong>ALL LEVELS <\/strong>\/ back strength workout \/ 35 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Assisted pull-up machine, cable machine, dumbbells, gym bench &amp; t-bar machine<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Growing up means freedom, responsibility&#8230; and your back hurting all the time. <strong>Between long hours of sitting and poor posture, your back often bears the brunt of the consequences. However, this isn&#8217;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<p>This <strong>back strength workout <\/strong>will help you do exactly that. It features <strong>5 exercises<\/strong> performed for <strong>12 reps each<\/strong>, across<strong> 5 sets<\/strong>, with <strong>1 minute of rest between exercises and sets<\/strong>. In total, this workout will take you <strong>35 minutes<\/strong> to complete.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Assisted chin-up<\/li>\n\n\n\n<li>High cable row<\/li>\n\n\n\n<li>Incline dumbbell rear delt flys<\/li>\n\n\n\n<li>Machine t-bar row<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready to strengthen your back?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 exercises<\/li>\n\n\n\n<li>12 reps<\/li>\n\n\n\n<li>5 sets<\/li>\n\n\n\n<li>1 min of rest between sets and exercises<\/li>\n\n\n\n<li>Equipment: Assisted pull-up machine, cable machine, dumbbells, gym bench &amp; t-bar machine<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>5 sets<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; ASSISTED CHIN-UP<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Select a weight on the machine that allows you to complete all reps with good form.<\/li>\n\n\n\n<li>Place your knees (or feet) on the assistance pad and grab the handles or bar with palms facing you.<\/li>\n\n\n\n<li>Start with arms fully extended and shoulders pulled down and back.<\/li>\n\n\n\n<li>Pull your chest toward the bar by driving your elbows down.<\/li>\n\n\n\n<li>Pause briefly at the top, then lower yourself slowly to the starting position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; HIGH CABLE ROW<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Set the cable above your height and attach a straight or neutral-grip handle.<\/li>\n\n\n\n<li>Stand tall with a slight bend in the knees and core engaged.<\/li>\n\n\n\n<li>Grab the handle with arms extended.<\/li>\n\n\n\n<li>Pull the handle toward your upper chest, keeping elbows high and wide.<\/li>\n\n\n\n<li>Squeeze your upper back and rear delts at the end of the movement.<\/li>\n\n\n\n<li>Slowly return to the starting position with control.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; INCLINE DUMBBELL REAR DELT FLYS<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Set an incline bench to around 30\u201345 degrees.<\/li>\n\n\n\n<li>Lie chest-down on the bench holding dumbbells, arms hanging toward the floor.<\/li>\n\n\n\n<li>With a slight bend in the elbows, raise the dumbbells out to the sides.<\/li>\n\n\n\n<li>Focus on squeezing the rear delts.<\/li>\n\n\n\n<li>Lower the dumbbells slowly back to the start.<\/li>\n\n\n\n<li>Repeat for reps.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; MACHINE T-BAR ROW<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Load the machine with an appropriate weight.<\/li>\n\n\n\n<li>Step onto the platform and place your chest firmly against the pad.<\/li>\n\n\n\n<li>Grab the handles with a neutral grip.<\/li>\n\n\n\n<li>Pull the handles toward your torso, driving your elbows back.<\/li>\n\n\n\n<li>Squeeze your shoulder blades together at the top.<\/li>\n\n\n\n<li>Lower the weight under control and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Back strength workout done. Ready for the next one? Choose below.<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-smith-machine-lower-body-workout\/\">25-min Smith machine leg workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-emom-upper-body-workout\/\">20-min EMOM upper-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-arm-strength-workout\/\">30-min arm strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-lower-chest-strength-workout\/\">20-min lower-chest strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-hiit-push-workout\/\">20-min HIIT push workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-upper-back-workout\/\">20-min upper back workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-dumbbell-upper-body-strength\/\">25-min dumbbell upper-body strength<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-kettlebell-strength-workout\/\">25-min kettlebell strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/10-min-amrap-cardio-workout\/\">10-min AMRAP cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-christmas-circuit-workout\/\">20-min Christmas circuit workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/25-min-rotational-workout\/\">25-min rotational workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-upper-chest-workout\/\">30-min&nbsp;upper-chest workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ back strength workout \/ 35 minutes Equipment: Assisted pull-up machine, cable machine, dumbbells, gym bench &amp; t-bar&#8230;<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 35-min back strength workout","_seopress_titles_desc":"Adult life is hard on your back. Improve posture, reduce discomfort, and build strength with this 35-min back strength workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,452,936,1163,1171],"class_list":["post-57103","post","type-post","status-publish","format-standard","hentry","category-move","tag-workout","tag-back-strength","tag-wow","tag-back-strength-workout","tag-strength-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57103","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=57103"}],"version-history":[{"count":7,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57103\/revisions"}],"predecessor-version":[{"id":57131,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/57103\/revisions\/57131"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=57103"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=57103"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=57103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}