30 minute advanced upper back workout with a barbell at home

Here's everything you need to try our 30 minute advanced upper back workout with a barbell at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Supinated Barbell Bent Over Row
  • Hollow Body with Plate Pulses
  • Bent Over Row
  • Circuit 2
  • Half Moon
  • Barbell Squat in Lunge

Circuit 1

Complete this round 3 times.

Supinated Barbell Bent Over Row

Complete 8 repetitions

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Primary
Upper Body
Horizontal Pull

Coaching Tips For Supinated Barbell Bent Over Row

Follow these cues to perform Supinated Barbell Bent Over Row correctly:

  • Pull with barbell slowly with control, not using any momentum
  • Pull the barbell to the belly bottom, not flaring out the elbows.

Hollow Body with Plate Pulses

Complete 10 repetitions

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Secondary
Upper Body
Vertical Pull

Coaching Tips For Hollow Body with Plate Pulses

Follow these cues to perform Hollow Body with Plate Pulses correctly:

  • Keep the lower back on the floor
  • This should be slow and controlled.

Bent Over Row

Complete 9 repetitions

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Primary
Upper Body
Horizontal Pull

Coaching Tips For Bent Over Row

Follow these cues to perform Bent Over Row correctly:

  • Do not use any momentum
  • Touch the belly button with the bar
  • Keep chest as horizontal as possible
  • Do not flare out elbows.

Circuit 2

Complete this round 3 times.

Half Moon

Complete 8 repetitions

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Core
Trunk
Rotation

Coaching Tips For Half Moon

Follow these cues to perform Half Moon correctly:

  • Bring the weight to the floor outside one foot
  • Rotate the plate overhead and bring it to the opposite foot.

Barbell Squat in Lunge

Complete 6 repetitions

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Primary
Lower Body
Squat

Coaching Tips For Barbell Squat in Lunge

Follow these cues to perform Barbell Squat in Lunge correctly:

  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg
  • Torso is slightly forward but stays in a fixed position.

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This workout was made by Sean Klein

Sean Klein

Signature

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