60 minute advanced upper back workout with a barbell

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

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Supinated Barbell Bent Over Row
  • Hollow Body with Plate Pulses
  • Bent Over Row
  • Circuit 2
  • Barbell Leg Raises
  • Barbell Straight Leg Deadlift
  • Russian Twists
  • Circuit 3
  • Weighted Press Ups
  • Barbell Curl to Press

Circuit 1

Complete this round 3 times.

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.

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.

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.

Circuit 2

Complete this round 3 times.

Barbell Leg Raises

Complete 5 repetitions

Coaching Tips For Barbell Leg Raises

Follow these cues to perform Barbell Leg Raises correctly:

  • Keep legs straight throughout and core tight
  • Do not use a heavy weight, just enough to act as a counterbalance

Barbell Straight Leg Deadlift

Complete 8 repetitions

Coaching Tips For Barbell Straight Leg Deadlift

Follow these cues to perform Barbell Straight Leg Deadlift correctly:

  • Pinch the shoulder blades together
  • Slowly move the chest towards the floor
  • Keep the barbell close to the body and the hips high after the initial bend.

Russian Twists

Complete 16 repetitions

Coaching Tips For Russian Twists

Follow these cues to perform Russian Twists correctly:

  • Do not move with speed
  • Let the load pull on your core.

Circuit 3

Complete this round 3 times.

Weighted Press Ups

Complete 9 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.

Barbell Curl to Press

Complete 10 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.

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.