30 minute beginner upper back workout with dumbbells and kettlebells at home

Here's everything you need to try our 30 minute beginner upper back workout with dumbbells and kettlebells 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
  • Reverse Flies
  • Goblet Curtsy Squat
  • Double KB Farmers March
  • Circuit 2
  • Tall Kneeling KB Crush Grip Press
  • DB Single Leg Straight Leg Deadlift with Wall Support

Circuit 1

Complete this round 3 times.

Reverse Flies

Complete 8 repetitions

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Isolation
Upper Body
Rhomboids

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.

Goblet Curtsy Squat

Complete 6 repetitions

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Secondary
Lower Body
Hip Dominant

Coaching Tips For Goblet Curtsy Squat

Follow these cues to perform Goblet Curtsy Squat correctly:

  • Keep the front knee fixed over the ankle
  • Wrap the leg behind the planted foot and touch the back knee to floor.

Double KB Farmers March

Complete 16 repetitions

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Core
Trunk
Resisting Rotation

Coaching Tips For Double KB Farmers March

Follow these cues to perform Double KB Farmers March correctly:

  • Keep a slight bend in both arms
  • Very slowly transition from one leg to the other
  • Keep shoulders high and spine neutral.

Circuit 2

Complete this round 3 times.

Tall Kneeling KB Crush Grip Press

Complete 10 repetitions

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Primary
Upper Body
Vertical Press

Coaching Tips For Tall Kneeling KB Crush Grip Press

Follow these cues to perform Tall Kneeling KB Crush Grip Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

DB Single Leg Straight Leg Deadlift with Wall Support

Complete 7 repetitions

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Primary
Lower Body
Hinge

The DB single leg straight leg deadlift with wall support is one of the best single leg hinging exercises in our exercise library.

Benefits of DB Single Leg Straight Leg Deadlift with Wall Support

The main benefit of this exercise is to build strength in the hamstring and lower back, but it also targets other areas of the posterior chain like the muscles in the glutes. It is a great exercise to transition from the more simple bi-lateral hinging movement pattern to the more complex single leg hinging. Using the wall takes away some of the balance aspects to the exercise and allows us to put emphasis on the hinging movement. This doesn’t by any means make the movement easy technically, keeping the hips inline is a real challenge and requires a lot of intentional thought from even very advanced trainees.

How To Do DB Single Leg Straight Leg Deadlift with Wall Support

  1. Place the hand one the wall with the dumbell in the other hand.
  2. Lift the leg closest to the wall off the floor and bend the knee and the hip on the leg that is grounded.
  3. Hinge at the hips, keeping the back straight and an arch in the lower back.
  4. Once you feel a pull in the hamstring return to the starting position.

Coaching Tips For DB Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform DB Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the KB close to the body
  • Stability is more important than weight.

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This workout was made by Sean Klein

Sean Klein

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