30 minute intermediate back workout with a barbell

Here's everything you need to try our 30 minute intermediate back workout with a barbell. 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
  • Bent Over Row
  • Hollow Body with Plate Pulses
  • Supinated Barbell Bent Over Row
  • Standing Twist

Circuit 1

Complete this round 3 times.

Bent Over Row

Complete 7 repetitions

Coaching Tips For Bent Over Row

Follow these cues to perform Bent Over Row correctly:

  • Do not use any momentum
  • Touch the belly button with the bar
  • Keep chest as horizontal as possible
  • Do not flare out elbows.

Hollow Body with Plate Pulses

Complete 10 repetitions

Coaching Tips For Hollow Body with Plate Pulses

Follow these cues to perform Hollow Body with Plate Pulses correctly:

  • Keep the lower back on the floor
  • This should be slow and controlled.

Supinated Barbell Bent Over Row

Complete 5 repetitions

Coaching Tips For Supinated Barbell Bent Over Row

Follow these cues to perform Supinated Barbell Bent Over Row correctly:

  • Pull with barbell slowly with control, not using any momentum
  • Pull the barbell to the belly bottom, not flaring out the elbows.

Standing Twist

Complete 18 repetitions

The standing twist or standing plate twist is one of the best rotational exercises available in the gym. It is very effective at improving trunk stability and rotational power.

Benefits of Standing Twist

The main benefit of the standing twist is rotational power and trunk stability.

How To Do Standing Twist

  1. Stand with the feet at slightly wider than hips width.
  2. Rotate the plate in hand from side to side, transferring your weight from foot to foot as the weight moves from side to side.
  3. Move aggressively with power or the exercise will be void.

Coaching Tips For Standing Twist

Follow these cues to perform Standing Twist correctly:

  • Rotate at the trunk powerfully, change direction quickly as you reach the end of rotation
  • This should be fast and continuous.

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This workout was made by Sean Klein

Sean Klein

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