45 minute intermediate upper back workout with dumbbells and a resistance band at home

Here's everything you need to try our 45 minute intermediate upper back workout with dumbbells 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Single Arm DB Bent Over Row
  • Circuit 2
  • Tall Kneeling Single Arm Banded Row
  • DB Renegade Row
  • DB Quadrupled Renegade Row
  • Circuit 3
  • Cross-Behind 1-Arm Banded Row
  • Reverse Flies

Circuit 1

Complete this round 4 times.

Single Arm DB Bent Over Row

Complete 10 repetitions

Coaching Tips For Single Arm DB Bent Over Row

Follow these cues to perform Single Arm DB Bent Over Row correctly:

  • Keep shoulders square
  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out elbow.

Circuit 2

Complete this round 3 times.

Tall Kneeling Single Arm Banded Row

Complete 14 repetitions

Coaching Tips For Tall Kneeling Single Arm Banded Row

Follow these cues to perform Tall Kneeling Single Arm Banded Row correctly:

  • Keep the spine as straight as possible
  • Keep elbow close to the body.

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.

DB Quadrupled Renegade Row

Complete 10 repetitions

Coaching Tips For DB Quadrupled Renegade Row

Follow these cues to perform DB Quadrupled Renegade Row correctly:

  • Start in a stable quadrupled position
  • Focus on remaining as stable as possible as you pull
  • Move slowly with control.

Circuit 3

Complete this round 3 times.

Cross-Behind 1-Arm Banded Row

Complete 12 repetitions

Coaching Tips For Cross-Behind 1-Arm Banded Row

Follow these cues to perform Cross-Behind 1-Arm Banded Row correctly:

  • Stand laterally to where the band is attached, holding it in the hand furthest from the attachment
  • Find a split stance with the feet
  • Pull the band rotating as you do so
  • Keep the feet in a fixed position.

Reverse Flies

Complete 12 repetitions

Coaching Tips For Reverse Flies

Follow these cues to perform Reverse Flies correctly:

  • Hinge into position, making sure the lower back is arched and chest perpendicular with the floor
  • Use the muscles in the upper back
  • Do not add any momentum.

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This workout was made by Sean Klein

Sean Klein

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