30 minute intermediate upper back workout

Here's everything you need to try our 30 minute intermediate upper back workout. 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
  • Feet Elevated Top of Ring Row Hold
  • Hollow Body with Plate Pulses
  • Circuit 2
  • Single Leg Isometric Glute Bridge with KB Lowering
  • Reverse Flies

Circuit 1

Complete this round 3 times.

Feet Elevated Top of Ring Row Hold

Complete 14 seconds

Buy Rings
Secondary
Upper Body
Horizontal Pull

Coaching Tips For Feet Elevated Top of Ring Row Hold

Follow these cues to perform Feet Elevated Top of Ring Row Hold correctly:

  • Create a lot of tension in the upperback
  • Keep hips high and core tight.

Hollow Body with Plate Pulses

Complete 10 repetitions

Buy Plates
Secondary
Upper Body
Vertical Pull

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.

Circuit 2

Complete this round 3 times.

Single Leg Isometric Glute Bridge with KB Lowering

Complete 4 repetitions

Buy Kettlebells
Secondary
Upper Body
Vertical Pull

Coaching Tips For Single Leg Isometric Glute Bridge with KB Lowering

Follow these cues to perform Single Leg Isometric Glute Bridge with KB Lowering correctly:

  • Lock the KB overhead, gripping the horns
  • Perform a hip thrust and transition to one leg
  • Slowly lower the leg and KB in unison
  • Keep a lot of tension in the glute and core.

Reverse Flies

Complete 12 repetitions

Buy Dumbbells
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.

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This workout was made by Sean Klein

Sean Klein

Signature

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