45 minute advanced bicep workout with a pull up bar

Here's everything you need to try our 45 minute advanced bicep 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • L Hang
  • Circuit 2
  • Hanging Knee Raises
  • Wide Grip Pull Ups
  • Circuit 3
  • Chin Up
  • Pronated Chin Over Bar Hold

Circuit 1

Complete this round 3 times.

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.

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.

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.

Circuit 3

Complete this round 3 times.

Chin Up

Complete 8 repetitions

Coaching Tips For Chin Up

Follow these cues to perform Chin Up correctly:

  • Keep feet together and core tight
  • Do not use any momentum or add speed to the eccentric.

Pronated Chin Over Bar Hold

Complete 35 seconds

Coaching Tips For Pronated Chin Over Bar Hold

Follow these cues to perform Pronated Chin Over Bar Hold correctly:

  • Create a lot of tension in the upperback
  • Do not let the chin rest on the bar
  • Keep the core tight and the feet and toes together at all times.

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.