Join Pat Chadwick as he shows you a back and bicep workout that specifically targets all areas of your back and biceps with bodyweight. Learn how to advance your pulling strength and grow your muscles by using variations of pull-ups on the bar and on gymnastic rings.
There are 10 unique exercises in this workout that will give you a serious burn and a good sweat. You will perform each exercise for 10 reps followed by resting for 30 seconds before moving on to the next exercise - take extra rest if you need to, just don't give up!
Here's the deal, presently, we tend to sit behind a computer screen for hours which can be very difficult to maintain correct posture, and research suggests that if this bad habit is practiced at an early age, this can cause strain on the spine, muscles, tendons, joints, discs, and bones which can cause fatigue and distortion. You can also prevent this by practicing regular exercise as it strengths the upper body muscles such as your chest, trapezius, and core, which will improve your posture.
The primary muscles worked are the latissimus dorsi, pectoralis major, triceps, rhomboids, trapezius, teres major, anterior deltoids, and infraspinatus. The secondary muscles worked are the abdominals, biceps, and forearms, serratus anterior, and posterior deltoids.
All fitness levels can participate in this workout as the video will demonstrate a Beginner’s version of each exercise in the bottom lefthand corner. Beginner’s, intermediate, and advanced level Gymless athletes can enjoy the gains from this workout! This is a challenging routine, and we only get fitter and stronger when we get out of our comfort zone! You can pause the video and take a longer break if you need to - just don’t give up!
Begin by gripping the bar or rings tightly using a pronated/overhand grip. Kick your legs up whilst keeping them straight and together, to arrive in an inverted hanging position where your head is pointing towards the ground, and your feet are pointing towards the ceiling. Brace your core and keep your body in a straight line.
Inhale as you slowly sink your hips towards the ground while keeping your arms and legs straight. Lower until your back is parallel to the ground. Your legs should form a 90-degree angle in relation to your torso at the bottom position.
Exhale as you squeeze your glutes and core to push your hips forward and return to the inverted hanging position.
Repeat this movement for 10 reps.
Thank you for following along with me in this workout. You are improving at least 1% a day so keep this momentum up and follow through until you’ve reached your fitness goals. I encourage you to try different workouts that target different muscle groups such as the complete chest workout and 10 min ab and core workout. This will allow your back and bicep muscles to recover - See you there!
My name is Pat Chadwick, I am a calisthenics coach with over 4 years of experience in helping people from all backgrounds to achieve their calisthenics goals. My goal is to become the number one calisthenics coach in the world as it is my passion to help people change their lives through inspiring bodyweight movements. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out.