{"id":57321,"date":"2026-04-13T05:00:00","date_gmt":"2026-04-13T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57321"},"modified":"2026-02-24T19:03:00","modified_gmt":"2026-02-24T18:03:00","slug":"30-minute-upper-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-minute-upper-body-strength-workout\/","title":{"rendered":"Workout of the week: 30-min upper-body strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS <\/strong>\/ upper-body strength workout&nbsp;\/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Lat pulldown machine, seated cable machine, dumbbells, chest fly machine &amp; cable machine<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Let\u2019s face it: no one complains about having stronger arms and an upper body that actually shows up in a t-shirt. But <strong>working your upper body isn\u2019t just about looks. It improves posture, protects your shoulders and elbows, and makes everyday movements feel easier and more controlled.<\/strong><\/p>\n\n\n\n<p>Start reaping all those benefits with this <strong>upper-body strength workout<\/strong>. It consists of <strong>6 exercises<\/strong>, performed for <strong>12 reps<\/strong> across <strong>3 sets<\/strong>. With <strong>1 minute of rest between exercises and sets<\/strong>, this workout will take you around <strong>30 minutes<\/strong> to complete.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Lat pulldown<\/li>\n\n\n\n<li>Seated cable row<\/li>\n\n\n\n<li>Dumbbell chest press<\/li>\n\n\n\n<li>Machine fly<\/li>\n\n\n\n<li>Dumbbell biceps curl<\/li>\n\n\n\n<li>Rope triceps extensions<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s do this!<\/strong><\/p>\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<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>6 exercises<\/li>\n\n\n\n<li>12 reps<\/li>\n\n\n\n<li>3 sets<\/li>\n\n\n\n<li>1 minute rest between exercises and rounds<\/li>\n\n\n\n<li>Equipment: Lat pulldown machine, seated cable machine, dumbbells, chest fly machine &amp; cable 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>3 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 \u2013 LAT PULLDOWN<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adjust the pad on your legs to reduce the movement.<\/li>\n\n\n\n<li>Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.<\/li>\n\n\n\n<li>Engage your shoulder blades, then pull the bar down, at upper chest level.<\/li>\n\n\n\n<li>Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.<\/li>\n\n\n\n<li>Slowly return up and 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 \u2013 SEATED CABLE ROW<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit at the cable row machine with your feet firmly on the platform and knees slightly bent.<\/li>\n\n\n\n<li>Grab the handle with both hands and sit upright, keeping your back straight and chest lifted.<\/li>\n\n\n\n<li>Pull the handle toward your torso, squeezing your shoulder blades together.<\/li>\n\n\n\n<li>Pause briefly, then slowly extend your arms to return to the starting position, maintaining control throughout the movement.<\/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 \u2013 DUMBBELL CHEST PRESS<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Curl the dumbbells to your chest and lie back on the bench with feet firmly on the floor.<\/li>\n\n\n\n<li>Engage your core and set your shoulders, positioning the dumbbells at chest level with elbows bent at 90 degrees and palms facing forward.<\/li>\n\n\n\n<li>Press the dumbbells up and slightly in towards each other, keeping your torso stable.<\/li>\n\n\n\n<li>Squeeze your chest at the top, then lower the dumbbells under control back to the start.<\/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\">4 \u2013 MACHINE FLY<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit down and adjust the seat so the handles are chest height.<\/li>\n\n\n\n<li>Grip the handles with elbows slightly bent.<\/li>\n\n\n\n<li>Press the handles together in front of your chest in a wide arc.<\/li>\n\n\n\n<li>Squeeze your chest at the peak.<\/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\">5 &#8211; Dumbbell biceps curl<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand tall with a dumbbell in each hand, arms extended by your sides and palms facing in.<\/li>\n\n\n\n<li>Engage your core and keep your elbows close to your body.<\/li>\n\n\n\n<li>Curl one dumbbell up towards your shoulder, rotating the palm to face upwards as you lift.<\/li>\n\n\n\n<li>Lower the dumbbell under control back to the starting position.<\/li>\n\n\n\n<li>Repeat on the other arm, alternating sides until you complete 12 reps per arm.<\/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\">6 \u2013 Rope triceps extensions<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Attach a rope handle to the high pulley of a cable machine.<\/li>\n\n\n\n<li>Stand upright, feet shoulder-width apart, and grip the rope with both hands, palms facing inward.<\/li>\n\n\n\n<li>Keep your elbows tucked to your sides and pull the rope down until your arms are fully extended.<\/li>\n\n\n\n<li>At the bottom, separate the ends of the rope to contract the triceps.<\/li>\n\n\n\n<li>Slowly return to the starting position with control, keeping tension on your triceps.<\/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\">Finished this upper-body strength workout? If you&#8217;ve still got some energy left, choose your next workout below.<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/30-min-unilateral-back-workout\/\">30-min unilateral back workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/20-min-total-strength-workout\/\">20-min total strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/22-min-lower-body-strength-workout\/\">22-min lower-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/40-min-unilateral-strength-workout\/\">40-min unilateral strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/40-20-interval-strength-workout\/\">40\/20 interval strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/blog\/move\/35-min-back-strength-workout\/\">35-min back strength workout<\/a><\/li>\n\n\n\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<\/ul>\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<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ upper-body strength workout&nbsp;\/ 30 minutes Equipment: Lat pulldown machine, seated cable machine, dumbbells, chest fly machine &amp;&#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: 30-min upper-body strength workout","_seopress_titles_desc":"Upgrade your strength and look even better on that t-shirt with this 30-minute upper-body strength 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