45 minute advanced bicep workout with a pull up bar at home

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

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Triple Pause Pull Up During Eccentric Phase
  • Circuit 2
  • Six Pause Pull Up
  • Straddle L Hang
  • Circuit 3
  • Chin Over Bar Hold
  • Archer Pull Up

Circuit 1

Complete this round 3 times.

Triple Pause Pull Up During Eccentric Phase

Complete 2 repetitions

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.

Circuit 2

Complete this round 3 times.

Six Pause Pull Up

Complete 2 repetitions

Coaching Tips For Six Pause Pull Up

Follow these cues to perform Six Pause Pull Up correctly:

  • The pause should be at least one second.

Straddle L Hang

Complete 15 seconds

Coaching Tips For Straddle L Hang

Follow these cues to perform Straddle L Hang correctly:

  • Maintain an active hang throughout
  • Try and keep the legs straight and point the toes
  • This is a very challenging exercise, skip if you cannot perform it to a high standard.

Circuit 3

Complete this round 3 times.

Chin Over Bar Hold

Complete 20 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.

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.

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This workout was made by Sean Klein

Sean Klein

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