30 minute advanced arm workout with a pull up bar at home

Here's everything you need to try our 30 minute advanced arm workout with a pull up bar 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.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Diamond Press Ups
  • Narrow Grip Pull Ups
  • Bent L-Sit Pull Ups
  • Circuit 2
  • Triple Pause Pull Up During Eccentric Phase
  • L Hang

Circuit 1

Complete this round 3 times.

Diamond Press Ups

Complete 15 repetitions

Isolation
Upper Body
Triceps

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Narrow Grip Pull Ups

Complete 7 repetitions

Buy Pull Up Bars
Primary
Upper Body
Vertical Pull

Coaching Tips For Narrow Grip Pull Ups

Follow these cues to perform Narrow Grip Pull Ups correctly:

  • Start in an active hang position with a narrow grip
  • Do not use any momentum
  • Pull chin over the bar each rep and lock elbow at the bottom each rep.

Bent L-Sit Pull Ups

Complete 4 repetitions

Buy Pull Up Bars
Primary
Upper Body
Vertical Pull

Coaching Tips For Bent L-Sit Pull Ups

Follow these cues to perform Bent L-Sit Pull Ups correctly:

  • Find a stable bent-L position
  • Do not use any momentum
  • Pull chin over the bar each rep and lock elbow at the bottom each rep.

Circuit 2

Complete this round 3 times.

Triple Pause Pull Up During Eccentric Phase

Complete 2 repetitions

Buy Pull Up Bars
Primary
Upper Body
Vertical Pull

Coaching Tips For Triple Pause Pull Up During Eccentric Phase

Follow these cues to perform Triple Pause Pull Up During Eccentric Phase correctly:

  • Complete three pauses during the downward portion of the movement
  • The pause should be at least one second.

L Hang

Complete 15 seconds

Buy Pull Up Bars
Core
Trunk
Anterior Core

Coaching Tips For L Hang

Follow these cues to perform L Hang correctly:

  • Maintain an active hang throughout
  • Keep the knees and the toes together at all times.

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This workout was made by Sean Klein

Sean Klein

Signature

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