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

Here's everything you need to try our 60 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.

60 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Yoga Press Ups
  • Pike Press Up
  • Six Pause Pull Up
  • Circuit 2
  • Narrow Grip Pull Ups
  • Wide Grip Pull Ups
  • Pronated Chin Over Bar Hold
  • Circuit 3
  • Eccentric Pull up
  • Chin Up

Circuit 1

Complete this round 3 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.

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.

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 2

Complete this round 3 times.

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.

Wide Grip Pull Ups

Complete 7 repetitions

Buy Pull Up Bars
Primary
Upper Body
Vertical Pull

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.

Pronated Chin Over Bar Hold

Complete 35 seconds

Buy Pull Up Bars
Secondary
Upper Body
Vertical Pull

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.

Circuit 3

Complete this round 3 times.

Eccentric Pull up

Complete 5 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.

Chin Up

Complete 8 repetitions

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Primary
Upper Body
Vertical Pull

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.

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This workout was made by Sean Klein

Sean Klein

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