45 minute advanced upper back workout with kettlebells and a resistance band at home
Here's everything you need to try our 45 minute advanced upper back workout with kettlebells and a resistance band 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.
- Circuit 1
- Double KB Gorilla Row
- Circuit 2
- KB Crush Grip Bent Over Row
- Single Arm KB Bent Over Row
- KB Bent Over Row
- Circuit 3
- Single Leg Isometric Glute Bridge with KB Lowering
- Single Arm KB Gorilla Row
Circuit 1
Complete this round 4 times.
Double KB Gorilla Row
Complete 18 repetitions
The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups.
Benefits of Double KB Gorilla Row
The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor.
How To Do Double KB Gorilla Row
- Start with a wide base, with the feet wider than the hips.
- Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier.
- Pull the kettlebells so that the hands are inline with the belly button.
- Slowly lower the kettlebells back to the starting position.
Coaching Tips For Double KB Gorilla Row
Follow these cues to perform Double KB Gorilla Row correctly:
- Maintain an arch in the lower back
- Keep shoulders and hips square
- Pull slowly with control keeping the elbows close to the body.
Circuit 2
Complete this round 3 times.
KB Crush Grip Bent Over Row
Complete 16 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.
Single Arm KB Bent Over Row
Complete 14 repetitions
Coaching Tips For Single Arm KB Bent Over Row
Follow these cues to perform Single Arm KB Bent Over Row correctly:
- Keep shoulders square
- Don't use any momentum
- Keep chest as horizontal as possible
- Do not flare out elbow.
KB Bent Over Row
Complete 14 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.
Circuit 3
Complete this round 3 times.
Single Leg Isometric Glute Bridge with KB Lowering
Complete 6 repetitions
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.
Single Arm KB Gorilla Row
Complete 9 repetitions
Coaching Tips For Single Arm KB Gorilla Row
Follow these cues to perform Single Arm KB Gorilla Row correctly:
- Keep shoulders square
- Don't use any momentum
- Keep chest as horizontal as possible
- Do not flare out elbow.
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This workout was made by Sean Klein
Sean Klein
