45 minute intermediate upper back workout with a barbell

Here's everything you need to try our 45 minute intermediate upper back workout with a barbell. 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
09/02/24
In This Workout
  • Circuit 1
  • Hollow Body with Plate Pulses
  • Circuit 2
  • Bent Over Row
  • Supinated Barbell Bent Over Row
  • Circuit 3
  • Weighted Press Ups
  • Half Kneeling Plate Halo

Circuit 1

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.

Circuit 2

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.

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.

Weighted Press Ups

Complete 6 repetitions

Coaching Tips For Weighted Press Ups

Follow these cues to perform Weighted Press Ups correctly:

  • Make sure you get someone to put the plates on and off your back
  • Gently touch the chest to the floor
  • Keep hips and shoulders inline throughout.

Half Kneeling Plate Halo

Complete 10 repetitions

Coaching Tips For Half Kneeling Plate Halo

Follow these cues to perform Half Kneeling Plate Halo correctly:

  • In a stable lunge position, bring the plate from the hip round the head
  • Do not straighten the arms
  • Move slowly with control.

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This workout was made by Sean Klein

Sean Klein

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