Beginner

Back & Biceps

Build your back and biceps with a range of pulling grips.

4 rounds 5 exercises Rest : 3 min between rounds

By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years

A pulling circuit that switches up your grips to hit the back and biceps from every angle. Negative pull-ups help you build strength even while strict reps are still out of reach.

The circuit (4 rounds)

3 min between rounds, 1 min between exercises.

Round 1 / 4

Tap an exercise each time you finish it. Long-press or “−” to correct.

Pull-ups

3reps

Negative Chin-ups

4reps

Incline Chin-ups

7reps

Wide-grip Pull-ups

3reps

Shoulder-width Chin-ups

4reps

⏱ Rest timers

Recommended gear for this WOD

To train these exercises more comfortably and safely:

Pull-up bar Resistance bands Fitness floor mat

No bar yet? Our pull-up bar guide compares doorway, wall-mounted, free-standing and outdoor models.

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