60 minute intermediate upper back workout with dumbbells

Here's everything you need to try our 60 minute intermediate upper back workout with dumbbells. 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
  • Reverse Flies
  • Chainsaw Row
  • Single Arm DB Bent Over Row
  • Circuit 2
  • DB Renegade Row
  • DB Bent Over Row
  • DB Crush Grip Bent Over Row
  • Circuit 3
  • DB Quadrupled Renegade Row
  • Front Raises

Circuit 1

Complete this round 3 times.

Reverse Flies

Complete 12 repetitions

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Isolation
Upper Body
Rhomboids

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.

Chainsaw Row

Complete 8 repetitions

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Secondary
Upper Body
Horizontal Pull

The chainsaw row is a very good horizontal pull variation especially for athletes looking to work on an aggressive pulling motion.

Benefits of Chainsaw Row

The main benefit of the chainsaw row is increasing strength in the horizontal pull movement pattern and core musculature.

How To Do Chainsaw Row

  1. Stand in a split stance with the back foot on its tip toes.
  2. Keep the lower back strong and stable as shown in the video.
  3. Pull the dumbbell with the muscles in the upper back and rotate using the core musculature.
  4. Pull with speed and return to the start position with control.

Coaching Tips For Chainsaw Row

Follow these cues to perform Chainsaw Row correctly:

  • Rest your forearm on your knee
  • Use momentum to move the weight, rotate with the weight and come back to the starting position.

Single Arm DB Bent Over Row

Complete 10 repetitions

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Secondary
Upper Body
Horizontal Pull

Coaching Tips For Single Arm DB Bent Over Row

Follow these cues to perform Single Arm DB Bent Over Row correctly:

  • Keep shoulders square
  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out elbow.

Circuit 2

Complete this round 3 times.

DB Renegade Row

Complete 6 repetitions

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Secondary
Upper Body
Horizontal Pull

Coaching Tips For DB Renegade Row

Follow these cues to perform DB Renegade Row correctly:

  • Keep core tight
  • Do not use any momentum
  • Keep shoulders and hips inline.

DB Bent Over Row

Complete 12 repetitions

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Primary
Upper Body
Horizontal Pull

Coaching Tips For DB Bent Over Row

Follow these cues to perform DB Bent Over Row correctly:

  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out elbow.

DB Crush Grip Bent Over Row

Complete 14 repetitions

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Secondary
Upper Body
Horizontal Pull

Coaching Tips For DB Crush Grip Bent Over Row

Follow these cues to perform DB Crush Grip Bent Over Row correctly:

  • Keep an arch in the lower back and tension in the hamstrings
  • Don't use any momentum.

Circuit 3

Complete this round 3 times.

DB Quadrupled Renegade Row

Complete 10 repetitions

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Secondary
Upper Body
Horizontal Pull

Coaching Tips For DB Quadrupled Renegade Row

Follow these cues to perform DB Quadrupled Renegade Row correctly:

  • Start in a stable quadrupled position
  • Focus on remaining as stable as possible as you pull
  • Move slowly with control.

Front Raises

Complete 14 repetitions

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Isolation
Upper Body
Deltoids

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.

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This workout was made by Sean Klein

Sean Klein

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