60 minute beginner upper back workout with dumbbells and a resistance band at home

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

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Tall Kneeling Single Arm Banded Row
  • Circuit 2
  • Reverse Flies
  • Circuit 3
  • Cross-Behind 1-Arm Banded Row
  • DB Goblet Reverse Lunge
  • Circuit 4
  • Front Raises
  • Single Arm DB Floor Press

Circuit 1

Complete this round 3 times.

Tall Kneeling Single Arm Banded Row

Complete 12 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.

Circuit 2

Complete this round 3 times.

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 3

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.

DB Goblet Reverse Lunge

Complete 8 repetitions

The dumbbell goblet reverse lunge is a very effective unilateral squatting variation. This is perfect for at home training or beginners to intermediate individuals.

Benefits of DB Goblet Reverse Lunge

The main benefit of the dumbbell goblet reverse lunge is building strength and stability in the unilateral squat movement pattern and the leg musculature.

How To Do DB Goblet Reverse Lunge

  1. Start with the feet at hips-width apart and the dumbbell at the chest in the goblet position.
  2. Step back into a lunge and gently touch the knee to the floor.
  3. Keep the torso upright and back straight throughout, with a slight forward leaning torso angle.
  4. Step back to the starting position.

Coaching Tips For DB Goblet Reverse Lunge

Follow these cues to perform DB Goblet Reverse Lunge correctly:

  • Keep front knee fixed over the ankle, torso slightly forward but stays fixed
  • Create a wide stance to make balance easier
  • Gently touch the knee to the floor and lift yourself with the front leg.

Circuit 4

Complete this round 3 times.

Front Raises

Complete 10 repetitions

Coaching Tips For Front Raises

Follow these cues to perform Front Raises correctly:

  • Don't use any momentum
  • Start with the palms facing away from the body
  • Don't rest your elbows on your body.

Single Arm DB Floor Press

Complete 12 repetitions

Coaching Tips For Single Arm DB Floor Press

Follow these cues to perform Single Arm DB Floor Press correctly:

  • Touch elbows gently to the floor
  • Lock elbows at the top
  • Keep other hand on ribs.

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This workout was made by Sean Klein

Sean Klein

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