60 minute advanced back workout with a barbell at home

Here's everything you need to try our 60 minute advanced 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Bent Over Row
  • Hollow Body with Plate Pulses
  • Supinated Barbell Bent Over Row
  • Circuit 2
  • Standing Twist
  • Full Moon
  • Away from Body Barbell Straight Leg Deadlift
  • Circuit 3
  • Top Side Half Moon
  • Side Raise

Circuit 1

Complete this round 3 times.

Bent Over Row

Complete 9 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.

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 8 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 2

Complete this round 3 times.

Standing Twist

Complete 16 repetitions

The standing twist or standing plate twist is one of the best rotational exercises available in the gym. It is very effective at improving trunk stability and rotational power.

Benefits of Standing Twist

The main benefit of the standing twist is rotational power and trunk stability.

How To Do Standing Twist

  1. Stand with the feet at slightly wider than hips width.
  2. Rotate the plate in hand from side to side, transferring your weight from foot to foot as the weight moves from side to side.
  3. Move aggressively with power or the exercise will be void.

Coaching Tips For Standing Twist

Follow these cues to perform Standing Twist correctly:

  • Rotate at the trunk powerfully, change direction quickly as you reach the end of rotation
  • This should be fast and continuous.

Full Moon

Complete 10 repetitions

Coaching Tips For Full Moon

Follow these cues to perform Full Moon correctly:

  • Rotate the trunk
  • Move with some speed.

Away from Body Barbell Straight Leg Deadlift

Complete 9 repetitions

Coaching Tips For Away from Body Barbell Straight Leg Deadlift

Follow these cues to perform Away from Body Barbell Straight Leg Deadlift correctly:

  • Keep the barbell underneath your shoulders with the elbows locked
  • This will put more pressure on your lower back but will still target the hamstrings, use a conservative weight.

Circuit 3

Complete this round 3 times.

Top Side Half Moon

Complete 8 repetitions

Coaching Tips For Top Side Half Moon

Follow these cues to perform Top Side Half Moon correctly:

  • Bring the weight to the outside of one knee
  • Then lift overhead to the opposite knee
  • Use a wide arch to make it challenging.

Side Raise

Complete 12 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.