30 minute intermediate upper back workout with dumbbells and kettlebells

Here's everything you need to try our 30 minute intermediate upper back workout with dumbbells and kettlebells. 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
  • Chainsaw Row
  • DB Renegade Row
  • KB Crush Grip Bent Over Row
  • Circuit 2
  • DB Crush Grip Bent Over Row
  • KB Bent Over Row

Circuit 1

Complete this round 3 times.

Chainsaw Row

Complete 8 repetitions

The chainsaw row is a very good horizontal pull variation especially for athletes looking to work on an aggressive pulling motion.

Benefits of Chainsaw Row

The main benefit of the chainsaw row is increasing strength in the horizontal pull movement pattern and core musculature.

How To Do Chainsaw Row

  1. Stand in a split stance with the back foot on its tip toes.
  2. Keep the lower back strong and stable as shown in the video.
  3. Pull the dumbbell with the muscles in the upper back and rotate using the core musculature.
  4. Pull with speed and return to the start position with control.

Coaching Tips For Chainsaw Row

Follow these cues to perform Chainsaw Row correctly:

  • Rest your forearm on your knee
  • Use momentum to move the weight, rotate with the weight and come back to the starting position.

DB Renegade Row

Complete 6 repetitions

Coaching Tips For DB Renegade Row

Follow these cues to perform DB Renegade Row correctly:

  • Keep core tight
  • Do not use any momentum
  • Keep shoulders and hips inline.

KB Crush Grip Bent Over Row

Complete 12 repetitions

Coaching Tips For KB Crush Grip Bent Over Row

Follow these cues to perform KB Crush Grip Bent Over Row correctly:

  • Hold the KB in a position you find comfortable
  • Keep an arch in the lower back and tension in the hamstrings
  • Don't use any momentum
  • Pull the weight slowly to your belly button.

Circuit 2

Complete this round 3 times.

DB Crush Grip Bent Over Row

Complete 14 repetitions

Coaching Tips For DB Crush Grip Bent Over Row

Follow these cues to perform DB Crush Grip Bent Over Row correctly:

  • Keep an arch in the lower back and tension in the hamstrings
  • Don't use any momentum.

KB Bent Over Row

Complete 10 repetitions

Coaching Tips For KB Bent Over Row

Follow these cues to perform KB Bent Over Row correctly:

  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out the elbows.

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This workout was made by Sean Klein

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