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 Photo
Created by
Sean Klein
Last updated
20/11/23
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

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

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

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

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

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