60 minute intermediate upper body workout with a pull up bar

Here's everything you need to try our 60 minute intermediate upper body 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
09/02/24
In This Workout
  • Circuit 1
  • Pull Up
  • Pronated Chin Over Bar Hold
  • Eccentric Pull up
  • Circuit 2
  • Bent Arm Pull Up Isometric
  • Chin Over Bar Hold
  • Narrow Grip Pull Ups
  • Circuit 3
  • Chin Up
  • Wide Grip Pull Ups

Circuit 1

Complete this round 3 times.

Pull Up

Complete 10 repetitions

Coaching Tips For Pull Up

Follow these cues to perform Pull Up correctly:

  • Keep feet together and core tight
  • Do not use any momentum or add speed to the eccentric.

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.

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.

Circuit 2

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.

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.

Circuit 3

Complete this round 3 times.

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.

Wide Grip Pull Ups

Complete 5 repetitions

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.

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This workout was made by Sean Klein

Sean Klein

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