30 minute intermediate upper back workout at home

Here's everything you need to try our 30 minute intermediate upper back workout 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Press Up with Shoulder Tap
  • Forward Rocks
  • Single Leg Glute Bridge Hold
  • Forward Hold

Circuit 1

Complete this round 3 times.

Press Up with Shoulder Tap

Complete 9 repetitions

Coaching Tips For Press Up with Shoulder Tap

Follow these cues to perform Press Up with Shoulder Tap correctly:

  • Perform a press with feet in a wide stance
  • Slowly move one hand to the opposite shoulder
  • This is one repetition.

Forward Rocks

Complete 10 repetitions

Coaching Tips For Forward Rocks

Follow these cues to perform Forward Rocks correctly:

  • Keep a tight core throughout, not changing the position of the pelvis
  • Rock slowly forward and back.

Single Leg Glute Bridge Hold

Complete 25 seconds

Coaching Tips For Single Leg Glute Bridge Hold

Follow these cues to perform Single Leg Glute Bridge Hold correctly:

  • Press the foot into the floor and lift hips up
  • Create as much tension as possible in the glute
  • Lock the knee of the straight leg.

Forward Hold

Complete 35 seconds

Coaching Tips For Forward Hold

Follow these cues to perform Forward Hold correctly:

  • Start in a top of press up hold and move shoulder forward
  • Point the toes to the floor.

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This workout was made by Sean Klein

Sean Klein

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