60 minute intermediate upper back workout with dumbbells at home

Here's everything you need to try our 60 minute intermediate upper back workout with dumbbells 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
01/04/24
In This Workout
  • Circuit 1
  • Reverse Flies
  • Circuit 2
  • DB Crush Grip Bent Over Row
  • Circuit 3
  • DB Bent Over Row
  • Single Arm DB Bent Over Row
  • Circuit 4
  • DB Renegade Row
  • DB Quadrupled Renegade Row

Circuit 1

Complete this round 3 times.

Reverse Flies

Complete 12 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 2

Complete this round 3 times.

DB Crush Grip Bent Over Row

Complete 14 repetitions

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 Bent Over Row

Complete 12 repetitions

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.

Single Arm DB Bent Over Row

Complete 10 repetitions

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 4

Complete this round 3 times.

DB Renegade Row

Complete 6 repetitions

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 Quadrupled Renegade Row

Complete 10 repetitions

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.

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This workout was made by Sean Klein

Sean Klein

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