30 minute beginner upper back workout with kettlebells and a resistance band

Here's everything you need to try our 30 minute beginner upper back workout with kettlebells and a resistance band. 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
  • Cross-Behind 1-Arm Banded Row
  • Circuit 2
  • Tall Kneeling Single Arm Banded Row
  • Banded Deadbug Pulses
  • KB Goblet Reverse Lunge

Circuit 1

Complete this round 3 times.

Cross-Behind 1-Arm Banded Row

Complete 10 repetitions

Buy Bands
Secondary
Upper Body
Horizontal Pull

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.

Circuit 2

Complete this round 3 times.

Tall Kneeling Single Arm Banded Row

Complete 12 repetitions

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Secondary
Upper Body
Horizontal Pull

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.

Banded Deadbug Pulses

Complete 8 repetitions

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Core
Trunk
Anterior Core

Coaching Tips For Banded Deadbug Pulses

Follow these cues to perform Banded Deadbug Pulses correctly:

  • Keep the lower back pressed into the floor throughout the movement
  • Pull the band towards the knees slowly then back overhead
  • Create as much tension in the abdominals as possible.

KB Goblet Reverse Lunge

Complete 8 repetitions

Buy Kettlebells
Primary
Lower Body
Squat

The kettlebell goblet reverse lunge is an excellent single leg squat variation that can be used by a wide range of abilities.

Benefits of KB Goblet Reverse Lunge

The main benefit is gaining strength and muscle mass in the legs and squat movement pattern.

How To Do KB Goblet Reverse Lunge

  1. Start with the kettlebell in a goblet position.
  2. Step backwards to the lunge position and move the knee slowly towards the floor.
  3. Keep the torso angle slightly diagonal in order to prevent too much of a stretch at the hips.

Coaching Tips For KB Goblet Reverse Lunge

Follow these cues to perform KB Goblet Reverse Lunge correctly:

  • Find a stable goblet position before starting
  • Step backwards into a lunge
  • Keeping the front knee over the ankle
  • Gently touch the back knee to the floor and use the front leg to lift the weight.

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This workout was made by Sean Klein

Sean Klein

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