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

Here's everything you need to try our 45 minute advanced shoulder 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Yoga Press Ups
  • Circuit 2
  • Pike Press Up
  • Eccentric Pull up
  • Six Pause Pull Up
  • Circuit 3
  • Archer Pull Up
  • Narrow Grip Pull Ups

Circuit 1

Complete this round 4 times.

Yoga Press Ups

Complete 11 repetitions

Secondary
Upper Body
Vertical Press

Coaching Tips For Yoga Press Ups

Follow these cues to perform Yoga Press Ups correctly:

  • Use your triceps and shoulders to slide your head toward your feet from the bottom of press up position.

Circuit 2

Complete this round 3 times.

Pike Press Up

Complete 14 repetitions

Secondary
Upper Body
Vertical Press

Coaching Tips For Pike Press Up

Follow these cues to perform Pike Press Up correctly:

  • Create a tripod with your hands and head
  • Do no flare out elbows aggressivly
  • Move slowly with control.

Eccentric Pull up

Complete 5 repetitions

Buy Pull Up Bars
Primary
Upper Body
Vertical Pull

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.

Six Pause Pull Up

Complete 2 repetitions

Buy Pull Up Bars
Primary
Upper Body
Vertical Pull

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.

Circuit 3

Complete this round 3 times.

Archer Pull Up

Complete 4 repetitions

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Primary
Upper Body
Vertical Pull

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.

Narrow Grip Pull Ups

Complete 7 repetitions

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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.

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This workout was made by Sean Klein

Sean Klein

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