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

Here's everything you need to try our 45 minute beginner 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Chin Over Bar Hold
  • Eccentric Pull up
  • Superman Hold
  • Circuit 2
  • Elbow to Hands Plank
  • Side Plank
  • Glute Bridge Hold

Circuit 1

Complete this round 3 times.

Chin Over Bar Hold

Complete 15 seconds

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Secondary
Upper Body
Vertical Pull

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.

Eccentric Pull up

Complete 4 repetitions

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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.

Superman Hold

Complete 30 seconds

Core
Trunk
Lumbar Stability

The superman hold is one of the most effective lumbar stability core variations.

Benefits of Superman Hold

The main benefit of the superman hold is its ability to gain strength and endurance in the muscles of the lumbar spine including the erector spinae.

How To Do Superman Hold

  1. Lye with the chest on the floor.
  2. Use the muscle in the lumbar spine (lower back) to lift the legs and arms.
  3. Keep the legs together and tense the glutes as much as able.

Coaching Tips For Superman Hold

Follow these cues to perform Superman Hold correctly:

  • Keep feet and hands close together
  • Squeeze the glutes and keep tension throughout the hold.

Circuit 2

Complete this round 3 times.

Elbow to Hands Plank

Complete 12 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Elbow to Hands Plank

Follow these cues to perform Elbow to Hands Plank correctly:

  • From the plank position, slowly bring yourself to the top of press up position
  • Perform a slight pause each time you find a new position
  • Move slowly with control.

Side Plank

Complete 20 seconds

Core
Trunk
Resisting Rotation

Coaching Tips For Side Plank

Follow these cues to perform Side Plank correctly:

  • Keep the hips in line with the shoulders
  • Tilt your pelvis so the lower back is slightly rounded and squeeze the abdominals.

Glute Bridge Hold

Complete 35 seconds

Secondary
Lower Body
Hip Dominant

Coaching Tips For Glute Bridge Hold

Follow these cues to perform Glute Bridge Hold correctly:

  • Maintain tension in the glutes throughout
  • Push into the floor with the feet.

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This workout was made by Sean Klein

Sean Klein

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