45 minute intermediate back workout with a barbell at home

Here's everything you need to try our 45 minute intermediate 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
12/02/24
In This Workout
  • Circuit 1
  • Bent Over Row
  • Circuit 2
  • Hollow Body with Plate Pulses
  • Supinated Barbell Bent Over Row
  • Circuit 3
  • Barbell Curl to Press
  • Side Raise

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.

Circuit 2

Complete this round 3 times.

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 3

Complete this round 3 times.

Barbell Curl to Press

Complete 8 repetitions

Coaching Tips For Barbell Curl to Press

Follow these cues to perform Barbell Curl to Press correctly:

  • Do not use momentum on the curl
  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Side Raise

Complete 10 repetitions

Coaching Tips For Side Raise

Follow these cues to perform Side Raise correctly:

  • Do not use any momentum
  • Keep the shoulders in a fixed position throughout
  • Only have a slight bend in the arm
  • A plate is used in the video, but a dumbbell is more appropriate.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.