60 minute intermediate upper back workout with a barbell

Here's everything you need to try our 60 minute intermediate 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Supinated Barbell Bent Over Row
  • Circuit 2
  • Bent Over Row
  • Circuit 3
  • Hollow Body with Plate Pulses
  • B-Stance Squat
  • Circuit 4
  • Strict Press
  • Side Raise

Circuit 1

Complete this round 3 times.

Supinated Barbell Bent Over Row

Complete 5 repetitions

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Primary
Upper Body
Horizontal Pull

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.

Bent Over Row

Complete 7 repetitions

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Primary
Upper Body
Horizontal Pull

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 3

Complete this round 3 times.

Hollow Body with Plate Pulses

Complete 10 repetitions

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Secondary
Upper Body
Vertical Pull

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.

B-Stance Squat

Complete 6 repetitions

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Primary
Lower Body
Squat

The B-Stance Squat is one of the best unilateral variations in the squat movement pattern. Typically for advanced individuals who have a good grasp of much less complex unilateral squat variations.

Benefits of B-Stance Squat

The main benefit of the b-stance squat is building strength and gaining muscle in the squat movement pattern. While secondarily improving hip and knee stability as a great deal of stability is required to perform this movement correctly. If done for a long period of time it can be done with heavy loads and is one of the best ways to heavily load the unilateral squat position.

How To Do B-Stance Squat

  1. Start with the barbell on your back and your hands evenly gripping the barbell.
  2. Foot position is essential to get this movement correct, take a long look at the video and assess the foot positioning its diagonally positioned to the other foot.
  3. The knee faces outwards and as much weight as possible is put into the foot plated on the floor.
  4. Move slowly with control through the squat movement , keeping the torso as upright as possible.
  5. Each repetition ensure as much weight as possible is being put through the foot planted on the floor.

Coaching Tips For B-Stance Squat

Follow these cues to perform B-Stance Squat correctly:

  • Keep torso angle as verticle as possible
  • The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure it stays high.

Circuit 4

Complete this round 3 times.

Strict Press

Complete 5 repetitions

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Primary
Upper Body
Vertical Press

Coaching Tips For Strict Press

Follow these cues to perform Strict Press correctly:

  • Keep the barbell close to your midline
  • Do not use any momentum from the lower body
  • Tuck the chin so you don't hit your jaw
  • Finish with the biceps next to the ears.

Side Raise

Complete 10 repetitions

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Isolation
Upper Body
Deltoids

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.

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This workout was made by Sean Klein

Sean Klein

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