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

Here's everything you need to try our 30 minute advanced back 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
09/02/24
In This Workout
  • Circuit 1
  • Wide Grip Pull Ups
  • Eccentric Pull up
  • Archer Pull Up
  • Circuit 2
  • Chin Over Bar Hold
  • Triple Pause Pull Ups During Concentric Phase

Circuit 1

Complete this round 3 times.

Wide Grip Pull Ups

Complete 7 repetitions

Wide grip pull-ups are a very challenging vertical pull variation that can be a great addition to an advanced persons training programme.

Benefits of Wide Grip Pull Ups

The main benefit of wide grip pull ups is gaining strength or endurance in the vertical pull movement pattern and muscle mass in the back.

How To Do Wide Grip Pull Ups

  1. Start with the hands in a wide grip in a stable position.
  2. Pull yourself up so that your chin is over the bar whilst maintaining tight positions in the that feet and knees are kept together.
  3. With control return to the starting position.

Coaching Tips For Wide Grip Pull Ups

Follow these cues to perform Wide Grip Pull Ups correctly:

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

Eccentric Pull up

Complete 5 repetitions

The eccentric pull up is one of the most effective vertical pull variations.

Benefits of Eccentric Pull up

The main benefit of the eccentric pull up is it helps build strength in the vertical pull movement pattern which means it can be used to help people move towards their first pull up.

How To Do Eccentric Pull up

  1. Use a bench or box to find the starting position with control. This will allow stability going into an exercise which requires a lot of control.
  2. Pause slightly at the top to illustrate control of the movement.
  3. Lower yourself towards the floor, keeping a tight midline throughout.
  4. Move through the full range of motion, including the very end of the movement until the arms are fully extended.

Coaching Tips For Eccentric Pull up

Follow these cues to perform Eccentric Pull up correctly:

  • Start with your chin over the bar, use a bench or a box to find the position
  • Control the descent as much as able
  • Keep your spine travelling in a straight line.

Archer Pull Up

Complete 4 repetitions

The Archer Pull Up is one of the most challenging exercises you can perform in a gym. This bodyweight variation is excellent for advanced individuals looking to improve the strength of their back through the vertical pull movement pattern.

Benefits of Archer Pull Up

The main benefit of the archer pull up is the strength gained in the back and arm muscles through performing this exercise.

How To Do Archer Pull Up

  1. Start in an active hang position with the arms slightly wider than shoulder width.
  2. Pull yourself with one hand and simultaneously straighten the other taking as much of your weight as possible in the working arm.
  3. Alternate repetitions between arms. Pull with as much speed as needed but try and show control on the decent.

Coaching Tips For Archer Pull Up

Follow these cues to perform Archer Pull Up correctly:

  • Transition your weight to the arm that will be the primary puller, use the second arm as a guide, it will be active but try and minimize this as much as possible.

Circuit 2

Complete this round 3 times.

Chin Over Bar Hold

Complete 25 seconds

Coaching Tips For Chin Over Bar Hold

Follow these cues to perform Chin Over Bar Hold correctly:

  • Use a bench or box to find the position, do not jump or do a pull up
  • Create tension in the upper back and hold your chin over the bar
  • Do not rest your chin on the bar.

Triple Pause Pull Ups During Concentric Phase

Complete 2 repetitions

Coaching Tips For Triple Pause Pull Ups During Concentric Phase

Follow these cues to perform Triple Pause Pull Ups During Concentric Phase correctly:

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

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This workout was made by Sean Klein

Sean Klein

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