30 minute beginner upper back workout

Here's everything you need to try our 30 minute beginner upper back workout. 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 Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • DB 1-Arm Low Row
  • Top of Inverted Press Up Isometric Hold
  • Chin Over Bar Hold
  • Bird Dog 1-Arm Low Row

Circuit 1

Complete this round 3 times.

DB 1-Arm Low Row

Complete 10 repetitions

Coaching Tips For DB 1-Arm Low Row

Follow these cues to perform DB 1-Arm Low Row correctly:

  • Keep an arch in the lower back and shoulders square, don't use any momentum
  • Move the elbow in a circular motion.

Top of Inverted Press Up Isometric Hold

Complete 15 seconds

Coaching Tips For Top of Inverted Press Up Isometric Hold

Follow these cues to perform Top of Inverted Press Up Isometric Hold correctly:

  • Create a lot of tension in the upperback
  • Keep hips high and core tight.

Chin Over Bar Hold

Complete 15 seconds

Coaching Tips For Chin Over Bar Hold

Follow these cues to perform Chin Over Bar Hold correctly:

  • Use a bench or box to find the position, do not jump or do a pull up
  • Create tension in the upper back and hold your chin over the bar
  • Do not rest your chin on the bar.

Bird Dog 1-Arm Low Row

Complete 10 repetitions

The bird dog 1-arm low row is a niche pulling variation that requires a great deal of coordination and stability.

Benefits of Bird Dog 1-Arm Low Row

The two primary benefits of performing the bird dog low row is improving pulling strength whilst working hard to maintain in a stable position. This requires work from both the upper and lower body.

How To Do Bird Dog 1-Arm Low Row

  1. Find a stable position with both hands and knees on the bench (one hand will be gripping a dumbbell).
  2. Straighten the leg on the opposite side to the hand that is holding the dumbbell.
  3. Lift the dumbbell off the bench so that only one knee and one hand is on the bench.
  4. Pull the weight in a controlled fashion so that the hand is inline with the belly button.

Coaching Tips For Bird Dog 1-Arm Low Row

Follow these cues to perform Bird Dog 1-Arm Low Row correctly:

  • Create a stable base with the opposite hand and knee on the bench
  • Keep the extended leg locked at all times
  • Row slowly with control.

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This workout was made by Sean Klein

Sean Klein

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