Beginner
Back & Biceps
Build your back and biceps with a range of pulling grips.
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.
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Pull-ups
3reps
2
Negative Chin-ups
4reps
3
Incline Chin-ups
7reps
4
Wide-grip Pull-ups
3reps
5
Shoulder-width Chin-ups
4reps
⏱ Rest timers
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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