30 minute intermediate upper back workout with a barbell at home

Here's everything you need to try our 30 minute intermediate upper back workout with a barbell 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
01/04/24
In This Workout
  • Circuit 1
  • Bent Over Row
  • Hollow Body with Plate Pulses
  • Supinated Barbell Bent Over Row
  • Circuit 2
  • Barbell Straight Leg Deadlift
  • Weighted Plank

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.

Circuit 2

Complete this round 3 times.

Barbell Straight Leg Deadlift

Complete 7 repetitions

Coaching Tips For Barbell Straight Leg Deadlift

Follow these cues to perform Barbell Straight Leg Deadlift correctly:

  • Pinch the shoulder blades together
  • Slowly move the chest towards the floor
  • Keep the barbell close to the body and the hips high after the initial bend.

Weighted Plank

Complete 40 seconds

Coaching Tips For Weighted Plank

Follow these cues to perform Weighted Plank correctly:

  • Keep a strong posterior pelvic tilt throughout (slightly rounded lower back) once this position is lost the movement is ineffective
  • Find a partner to place the weight on your back, swap exercise if needed.

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This workout was made by Sean Klein

Sean Klein

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