30 minute beginner upper back workout with dumbbells

Here's everything you need to try our 30 minute beginner upper back workout with dumbbells. 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
09/02/24
In This Workout
  • Circuit 1
  • Reverse Flies
  • Circuit 2
  • Front Raises
  • DB Squat in Lunge
  • Single Arm Hammer Curl

Circuit 1

Complete this round 3 times.

Reverse Flies

Complete 8 repetitions

Coaching Tips For Reverse Flies

Follow these cues to perform Reverse Flies correctly:

  • Hinge into position, making sure the lower back is arched and chest perpendicular with the floor
  • Use the muscles in the upper back
  • Do not add any momentum.

Circuit 2

Complete this round 3 times.

Front Raises

Complete 10 repetitions

Coaching Tips For Front Raises

Follow these cues to perform Front Raises correctly:

  • Don't use any momentum
  • Keep the shoulders in a fixed position throughout
  • Only have a slight bend in the arm
  • A plate is used in the video, but a dumbbell is more appropriate.

DB Squat in Lunge

Complete 10 repetitions

Coaching Tips For DB Squat in Lunge

Follow these cues to perform DB 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.

Single Arm Hammer Curl

Complete 12 repetitions

Coaching Tips For Single Arm Hammer Curl

Follow these cues to perform Single Arm Hammer Curl correctly:

  • Do not use any momentum
  • Isolate the biceps
  • Keep the elbows in a fixed position.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.