Calisthenics Pull Workout Routine

Most effective skills and exercises

Calisthenics Pull Workout Routine

Are you looking for a Calisthenics Pull Workout Routine to gain muscle in an extremely effective way? We can help you to accomplish that! We show you an example of the best Calisthenics Pull Workout Routine with which you can get started immediately! A pull workout is part of the well-known Push-Pull-Legs Routine. 

In the ‘Pull’ Workout you will train the upper body pulling muscles which are the back and biceps. We recommend you with this Calisthenics Pull Workout Routine to train these muscles twice a week. This means you should do 5 to 6 workouts per week for optimal results if you want to do a Push-Pull-Legs Routine.

Are you ready for this Calisthenics Pull Workout Routine? We divided this workout into 2 parts: Skill & Strength Exercises and Circuit training.

Calisthenics Pull Workout Video

Calisthenics Pull Workout – The most effective exercises

Part 1 – Skill & Strenght Exercises

The most important part of a workout is Warming-Up. Never skip this! We designed a Calisthenics Warm Up Routine which you can implement in each workout.

Exercise 1 – Muscle-Up
The first exercise is the Muscle-Up. Watch our blog post about ‘How to get your first Muscle-up‘ if you are not sure how to perform this exercise correctly. It is very important to perform the right technique and to keep a good form. Therefore you should stop making repetitions if your form is not correct anymore. We implement the rule: if you start knee kipping you should stop. In that case, you can better save your energy for the next set.  Do 5-6 sets of this skill with around 3-5 repetitions (total of 20 reps).

calisthenics pull workout routine - muscle up

Exercise 2 – Human Flag with resistance band
The next skill exercise will be the Human Flag. Watch our blog post about the Human Flag to learn this skill perfectly. For this skill exercise, we are going to do different sets. The reason why we do this is to warm up for this specific skill exercise and to get comfortable with the Human Flag position.

Set 1. Vertical Flag Downhold
To become comfortable with the Human Flag position we start with a warm-up exercise for the Human Flag which is the Vertical Flag Downhold. Try to hold this position for 20 seconds on both sides.

Calisthenics pull workout routine - human flag

Set 2. Human Flag with resistance band   
Now we are going to try to hold the human flag position as long as possible with the help of a resistance band. We use a resistance band because the Human Flag is an injury sensitive exercise. By using a resistance band you put less pressure on the shoulders. Do this exercise with both sides until you can’t hold it anymore. Training both sides is very important because otherwise, your muscles won’t be in balance anymore.

Calisthenics - human flag resistance

Set 3. Human flag with a thinner resistance band
We are going to repeat the exercise before, but now we use a thinner resistance band to put a little more pressure on the shoulders. It is very important to build up the pressure on your shoulders very slowly. Do this exercise with both sides until you can’t hold it anymore.

Set 4. Human flag without a resistance band
Since we have slowly built up the pressure on the shoulders, we can now perform the Human Flag without a resistance band. Try to hold the correct position as long as possible.

calisthenics family - complete human flag

Exercise 3 – Weighted Pull-Ups
The last skill exercise will be the Weighted Pull-Ups. Are you not that comfortable with pull-ups yet for adding weight? Make sure to start learning how to increase your pull-ups first. The goal for the weighted pull-ups is to do 4 to 6 repetitions. Can you do more than 6 repetitions? Then you need to add more weight. So, once you can get 6 reps with the added amount of weight you go up in weights, and so on…

calisthenics pull exercise - pull-ups  calisthenics workout exercise

” To get better at Pull-Ups, DO Pull-Ups.”

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Part 2 – Circuit Training

The second part of this Calisthenics Pull Workout is a Basic Circuit Training. During this circuit, we go for a higher rep range to keep up with the basic exercises and to become stronger in every angle.  Since the number of repetitions is quite high, we only do this circuit once.

Exercise 1 – Explosive Pull-Ups 
Focus on pulling yourself up explosively and as high as possible. Do 20 repetitions of this exercise.

calisthenics pull exercises

Exercise 2 – Neutral Grip Pull-Ups
Do 30 repetitions of this exercise. Take some rest in between. You don’t have to do the repetitions all at once.

calisthenics family pull training calisthenics pull exercises - pull-ups

Exercise 3 – High Australian Pull-Ups
Grab the bar, place your feet on top of the bar, and do some bodyweight rows. Do 50 repetitions of this exercise. Take your time. 

calisthenics family training calisthenics pull up training

Exercise 4 – Pull-Up Hold
Hold this position for 100 seconds. It would be really nice if you could do 100 seconds in one go, but of course, you can split it up!

pull-up hold workout

Exercise 5 – Australian Pull-Ups
We finish this Calisthenics Pull Workout with 100 Australian Pull-Ups. Good luck! 

australian pull-ups - calisthenics australian pull-ups - calisthenics

Make sure to check out the video down below to see this Calisthenics Pull Workout in action!

Are you looking for more Calisthenics inspiration?

We hope you found this Calisthenics Pull Workout informative and that you can use our training techniques for your own workout. Don’t forget to finish your workout with a cooling down which is very important for speeding up muscle recovery.

Are you looking for a Push Routine ass well? Check out our Calisthenics Push Workout. If you want to learn more about Calisthenics, make sure to check out our FREE Beginner Workouts or start with one of our Calisthenics Workout Programs. They are suitable for everyone. When writing this blog post, already 2400 people joined the Calisthenics Family.

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