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Ring & Bar Muscle Build →

Upper Body Pull Focus

A balanced upper body session that builds real pulling and pressing strength using rings, bars, and your own bodyweight. Expect to feel worked but not wrecked — this one's all about moving well and setting the foundation.

S

Created by

schaf48

Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Shoulder Circle

2 sets × 30s, 30s

1

Serratus Wall Slide

2 sets × 10 reps, 10 reps

1

Dead Hang

2 sets × 20s, 20s

1

Ring Support Hold

2 sets × 15s, 15s

Main Workout

Pullup Progression

Progressive exercise

Dip Progression

Progressive exercise

Row Progression

Progressive exercise

2 circuits
1

Dip (Parallel Bar)

1 set × 10 reps

Row Progression

Progressive exercise

2 circuits
1

Scapular Pull-Up

1 set × 10 reps

2

Push-Up - Rings

1 set × 10 reps

Cool Down

1

Doorway Chest Stretch

1 set × 40s

1

Lat Stretch

1 set × 40s

1

Child's Pose

1 set × 45s

1

Shoulder Stretch (Cross-Body)

1 set × 30s

1

Triceps Stretch - Overhead

1 set × 30s

Upper Body Pull Focus - Bodyweight Fitness | Bodyweight Fitness