Here's everything you need to try our 30 minute beginner upper back workout with dumbbells 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.
Complete this round 3 times.
Complete 8 repetitions
Follow these cues to perform Reverse Flies correctly:
Complete 18 repetitions
The dumbbell crush grip floor press is a great horizontal press variation if you only have access to an equipment stack with just single dumbbells.
The main benefit of the dumbbell crush grip floor press is its ability to build strength and endurance in the chest / horizontal press movement pattern.
Follow these cues to perform DB Crush Grip Floor Press correctly:
Complete 7 repetitions
The DB single leg straight leg deadlift with wall support is one of the best single leg hinging exercises in our exercise library.
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.
Follow these cues to perform DB Single Leg Straight Leg Deadlift with Wall Support correctly:
Complete 10 repetitions
Follow these cues to perform Tall Kneeling Dual Hand DB Press correctly: