60 minute beginner upper back workout

Here's everything you need to try our 60 minute beginner upper back workout. 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
  • Bird Dog 1-Arm Low Row
  • Circuit 2
  • DB 1-Arm Low Row
  • Circuit 3
  • Eccentric Pull up
  • Reverse Flies
  • Circuit 4
  • Cross-Behind 1-Arm Banded Row
  • Tripod Stance Bent Over Rows

Circuit 1

Complete this round 3 times.

Bird Dog 1-Arm Low Row

Complete 10 repetitions

The bird dog 1-arm low row is a niche pulling variation that requires a great deal of coordination and stability.

Benefits of Bird Dog 1-Arm Low Row

The two primary benefits of performing the bird dog low row is improving pulling strength whilst working hard to maintain in a stable position. This requires work from both the upper and lower body.

How To Do Bird Dog 1-Arm Low Row

  1. Find a stable position with both hands and knees on the bench (one hand will be gripping a dumbbell).
  2. Straighten the leg on the opposite side to the hand that is holding the dumbbell.
  3. Lift the dumbbell off the bench so that only one knee and one hand is on the bench.
  4. Pull the weight in a controlled fashion so that the hand is inline with the belly button.

Coaching Tips For Bird Dog 1-Arm Low Row

Follow these cues to perform Bird Dog 1-Arm Low Row correctly:

  • Create a stable base with the opposite hand and knee on the bench
  • Keep the extended leg locked at all times
  • Row slowly with control.

Circuit 2

Complete this round 3 times.

DB 1-Arm Low Row

Complete 10 repetitions

Coaching Tips For DB 1-Arm Low Row

Follow these cues to perform DB 1-Arm Low Row correctly:

  • Keep an arch in the lower back and shoulders square, don't use any momentum
  • Move the elbow in a circular motion.

Circuit 3

Complete this round 3 times.

Eccentric Pull up

Complete 4 repetitions

The eccentric pull up is one of the most effective vertical pull variations.

Benefits of Eccentric Pull up

The main benefit of the eccentric pull up is it helps build strength in the vertical pull movement pattern which means it can be used to help people move towards their first pull up.

How To Do Eccentric Pull up

  1. Use a bench or box to find the starting position with control. This will allow stability going into an exercise which requires a lot of control.
  2. Pause slightly at the top to illustrate control of the movement.
  3. Lower yourself towards the floor, keeping a tight midline throughout.
  4. Move through the full range of motion, including the very end of the movement until the arms are fully extended.

Coaching Tips For Eccentric Pull up

Follow these cues to perform Eccentric Pull up correctly:

  • Start with your chin over the bar, use a bench or a box to find the position
  • Control the descent as much as able
  • Keep your spine travelling in a straight line.

Reverse Flies

Complete 8 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.

Circuit 4

Complete this round 3 times.

Cross-Behind 1-Arm Banded Row

Complete 10 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.

Tripod Stance Bent Over Rows

Complete 10 repetitions

Coaching Tips For Tripod Stance Bent Over Rows

Follow these cues to perform Tripod Stance Bent Over Rows correctly:

  • Stand on the balls of your feet, with one hand stabilising you on the bench
  • Keep the knees under the hips
  • Pull slowly with control
  • Resist any rotation from the DB.

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This workout was made by Sean Klein

Sean Klein

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