Intermediate
Biceps & Back Routine
High-volume pulling for the back and biceps.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
This circuit is all about volume: high-rep pull-ups across varied grips to work the back and biceps deep into fatigue. Come with plenty in the tank.
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The circuit (4 rounds)
3 min between rounds, minimal rest between exercises.
Round 1 / 4
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Chin-ups
15reps
2
Narrow-grip Pull-ups
15reps
3
L-sit Chin-ups
10reps
4
Incline Chin-ups
25reps
5
Wide-grip Pull-ups
12reps
6
Negative Chin-ups
15reps
⏱ Rest timers
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Recommended gear for this WOD
To train these exercises more comfortably and safely:
No bar yet? Our pull-up bar guide compares doorway, wall-mounted, free-standing and outdoor models.
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