30 minute advanced tricep workout with a pull up bar

Here's everything you need to try our 30 minute advanced tricep workout with a pull up bar. 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
  • Diamond Press Ups
  • Circuit 2
  • Hanging Knee Raises
  • L Hang
  • Bent Arm Pull Up Isometric

Circuit 1

Complete this round 3 times.

Diamond Press Ups

Complete 15 repetitions

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.

Circuit 2

Complete this round 3 times.

Hanging Knee Raises

Complete 12 repetitions

Hanging knee raises are a very effective way for intermediate and advanced individuals to develop their anterior core musculature.

Benefits of Hanging Knee Raises

The primary benefit of hanging knee raises is developing the strength in their anterior core. Secondarily it can also improve grip strength, shoulder stability and upper back endurance, all of which come from the effect of hanging from the bar.

How To Do Hanging Knee Raises

  1. Find a stable active hang position, with the shoulders tight, a posterior pelvic tilt, the core musculature activated and ready to work.
  2. Squeeze the knees together and tense the glutes.
  3. Lift the knees towards the chest.
  4. Slowly return the knees back to the starting position.

Coaching Tips For Hanging Knee Raises

Follow these cues to perform Hanging Knee Raises correctly:

  • Maintain an active hang throughout
  • Do a slight pause at the top and squeeze the abdominals.

L Hang

Complete 15 seconds

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.

Bent Arm Pull Up Isometric

Complete 25 seconds

Coaching Tips For Bent Arm Pull Up Isometric

Follow these cues to perform Bent Arm Pull Up Isometric correctly:

  • Hold as stable position as possible creating a lot of tension in the biceps and upper back
  • Keep the feet and toes together.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.