It’s might sound like a cheesy cliche, but it is anatomically correct to say that your true strength comes from the parts you can’t see in the mirror. That is, in the case of the pulling muscles of your back. The fact that you can see your biceps in the mirror, and that we all quite like to score a sleeve pump, is just a sweet bonus when it comes to this 30-minute ‘pull’ biased session.
This two part workout kicks off with a heavy compound lift to build strength in the muscles of your back, including your lats, spinal erectors, rhomboids, rear delts and traps, before moving on to a high-intensity circuit, targeting your lats and biceps, pumping up your back and arms and stacking on size.
In part one, start with a comprehensive warm-up to prepare your muscles and joints for the workout ahead. Then, set a 12-minute timer and work towards your heaviest possible set of three Pendlay rows, ensuring strict form throughout. Rest for three minutes before tackling a 15-minute, high-intensity back and biceps circuit featuring four moves. This circuit incorporates mechanical drop sets to maintain intensity and push your limits. Complete all prescribed reps for each exercise before moving on. If needed, take short rests and use a rest-pause technique to finish your sets, pushing past failure to maximise muscle growth and strength gains.
Record the weight you hit for part one, and the number of reps/rounds you completed for part two. Aim to beat these ‘scores’ next time you try this workout.
Part One:
In 12 minutes build to a heavy 3 rep Pendlay row
Pendlay row
With feet slightly wider than shoulder-width, hinge at the hips to grip a barbell. Keeping your torso parallel to the ground, row the bar towards your hips, squeeze your shoulder blades together and lower under control to the start before repeating. Control the bar, avoid moving your torso to create momentum and excessive rounding of the lower back, but push hard and heavy on these aiming for a true 3rm.
Part Two:
15-minute AMRAP (as many reps as possible)
Pull-up x 3
Grasp a pull-up bar with an overhand grip, hands slightly over shoulder-width apart. Lift your feet from the ground and hang freely. Pull yourself up by flexing your elbows and pulling your shoulder blades down and back. Think of bringing driving your elbows down into your pockets. When your chin passes the bar, pause before lowering slowly to the starting position. Avoid excessive swinging and keep the range of motion full.
Chin-Ups x 6
Next, switch your grip so that your palms are facing your body. Lift your feet off the floor and hang freely with straight arms. Pull yourself up by pulling your elbows down and back towards your pockets. When your chin passes the bar, pause, squeezing your biceps hard (B) before lowering to the starting position. Move from a dead hang to fully above the bar on each rep.
Seated Incline Curl x 9
Set a bench to a 45-degree angle or lower and take seat holding a pair of dumbbells hanging at your sides.Ccurl both dumbbells upwards, turning your palms inwards until your pinky fingers are near your shoulders. Squeeze here and reverse the movement under control until your arms are hanging freely again. Repet
Standing Dumbbell Hammer Curls x 12 reps
Stand up still holding your dumbbells, arms hanging freely at your sides. With minimal momentum, curl both dumbbells upwards until your thumbs are near your shoulders. Squeeze here for a one count and lower under control. If you hit failure, drop your bells, shake it off and jump back in again from where you left off, as soon as possible.
More Workouts Like This
- The Ultimate 20-Minute Upper-Body Workout (With Built-In Progressions)
- How to Do Perfect, Strict Pull-Ups with Progressions
- Try This Dumbbell and Bodyweight Workout for an Epic Upper Body Pump
- Hit Your Back and Biceps with This High Intensity AMRAP Workout
- This Workout Builds Your Back Using One Dumbbell
Andrew Tracey
With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.
As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.
Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.
You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.
