30 minute beginner upper back workout with dumbbells and a resistance band at home

Here's everything you need to try our 30 minute beginner upper back workout with dumbbells and a resistance band 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 Photo
Created by
Sean Klein
Last updated
06/04/24
In This Workout
  • Circuit 1
  • Cross-Behind 1-Arm Banded Row
  • Tall Kneeling Single Arm Banded Row
  • Reverse Flies
  • Circuit 2
  • DB Goblet Squat In Lunge
  • DB Single Arm Farmers March

Circuit 1

Complete this round 3 times.

Cross-Behind 1-Arm Banded Row

Complete 10 repetitions

Coaching Tips For Cross-Behind 1-Arm Banded Row

Follow these cues to perform Cross-Behind 1-Arm Banded Row correctly:

  • Stand laterally to where the band is attached, holding it in the hand furthest from the attachment
  • Find a split stance with the feet
  • Pull the band rotating as you do so
  • Keep the feet in a fixed position.

Tall Kneeling Single Arm Banded Row

Complete 12 repetitions

Coaching Tips For Tall Kneeling Single Arm Banded Row

Follow these cues to perform Tall Kneeling Single Arm Banded Row correctly:

  • Keep the spine as straight as possible
  • Keep elbow close to the body.

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.

DB Goblet Squat In Lunge

Complete 8 repetitions

The dumbbell goblet squat in lunge is an excellent unilateral squatting variation, especially for beginners just learning the lunge position.

Benefits of DB Goblet Squat In Lunge

The main benefit of the dumbbell goblet squat in lunge is the strength gained in the uni-lateral movement pattern / the legs. It can also promote hip and knee stability.

How To Do DB Goblet Squat In Lunge

  1. Start in a stable top of lunge position with the feet hip width apart and the weight at the chest.
  2. Move the back knee towards the floor with control, gently touching the floor with the knee.
  3. Keep a fixed torso angle throughout.
  4. Use predominantly the front leg to come back to the starting position.

Coaching Tips For DB Goblet Squat In Lunge

Follow these cues to perform DB Goblet Squat In Lunge correctly:

  • Keep front knee fixed over the ankle, torso slightly forward but stays fixed
  • Create a wide stance to make balance easier
  • Gently touch the knee to the floor and lift yourself with the front leg.

DB Single Arm Farmers March

Complete 8 repetitions

Coaching Tips For DB Single Arm Farmers March

Follow these cues to perform DB Single Arm Farmers March correctly:

  • Keep a slight bend in the arm holding the weight
  • Slowly march in place keeping the shoulders and hips square, not moving the weight at all.

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This workout was made by Sean Klein

Sean Klein

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