60 minute intermediate tricep workout with a pull up bar

Here's everything you need to try our 60 minute intermediate tricep 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Diamond Press Ups
  • Eccentric Pull up
  • Pronated Chin Over Bar Hold
  • Circuit 2
  • Hanging Knee Raise with Pause
  • Narrow Grip Pull Ups
  • Chin Up
  • Circuit 3
  • Bent Arm Pull Up Isometric
  • Chin Over Bar Hold

Circuit 1

Complete this round 3 times.

Diamond Press Ups

Complete 12 repetitions

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Eccentric Pull up

Complete 5 repetitions

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.

Pronated Chin Over Bar Hold

Complete 25 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.

Circuit 2

Complete this round 3 times.

Hanging Knee Raise with Pause

Complete 10 repetitions

Hanging knee raises with pause are an excellent anterior core exercises for intermediate and advanced individuals.

Benefits of Hanging Knee Raise with Pause

The main benefit is the strengthening of the anterior core muscles. They require a great deal of core stability to be performed correctly and therefore help create adaptations to strengthen the anterior core.

How To Do Hanging Knee Raise with Pause

  1. Hang from a bar with active shoulders, keeping your feet and knees together.
  2. using your abdominal muscles, lift your knees to your chest, pausing at the top of the movement.
  3. Slowly move back to the start position and perform the amount of repetitions required.

Coaching Tips For Hanging Knee Raise with Pause

Follow these cues to perform Hanging Knee Raise with Pause correctly:

  • Maintain an active hang throughout
  • Do a slight pause at the top and squeeze the abdominals
  • Raising the knees as high as possible without moving the hips.

Narrow Grip Pull Ups

Complete 5 repetitions

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.

Chin Up

Complete 6 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.

Circuit 3

Complete this round 3 times.

Bent Arm Pull Up Isometric

Complete 20 seconds

Coaching Tips For Bent Arm Pull Up Isometric

Follow these cues to perform Bent Arm Pull Up Isometric correctly:

  • Hold as stable position as possible creating a lot of tension in the biceps and upper back
  • Keep the feet and toes together.

Chin Over Bar Hold

Complete 25 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.

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This workout was made by Sean Klein

Sean Klein

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