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Back & Biceps Builder

Get ready to build a strong, wide back and powerful biceps using your bodyweight and rings! This workout will leave your pulling muscles thoroughly worked and pumped.

Created by

robbo

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Pull Apart - Resistance Band

2 sets × 15 reps, 15 reps

Dead Hang

2 sets × 30s, 30s

Scapular Pull-Up

2 sets × 10 reps, 10 reps

Main Workout

4 circuits

Pull-Up

1 set × 6 reps

Row Progression

Progressive exercise

4 circuits

Chin-Up

1 set × 6 reps

Ring Curl - Rings

1 set × 10 reps

3 circuits

Pull-Up

1 set × 6 reps

Hammer Curl - Resistance Band

1 set × 12 reps

Row Progression

Progressive exercise

Finisher

Flexed Arm Hang - Pull Up Bar

3 sets × 20s, 20s, 20s

Cool Down

Chest Doorway Stretch

1 set × 30s

Lat Hang

2 sets × 30s, 30s

Bicep Wall Stretch - Body Only

1 set × 30s

Child's Pose

1 set × 45s