Upper Body · 20 minutes

20-Minute Upper Body Workout at Home with Pull-Up Bar

  • 20 min
  • 5 moves × 3 rounds
  • Pull-Up Bar
  • Advanced

This 20-minute upper body workout builds your chest, back, shoulders and arms for a stronger upper body and better posture. It opens with a short warm-up, moves into a 5-exercise circuit you repeat 3 times, and finishes with a cool-down stretch.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Warm-Up

    30s each · no rest

    1. 1
      Arm Circles starting position
      Arm Circles

      Shoulders

      30s
    2. 2
      Inchworm starting position
      Inchworm

      Hamstrings · Shoulders · Core

      30s
    3. 3
      March in Place starting position
      March in Place

      Full Body · Quads

      30s

  2. Main Circuit

    45s work · 15s rest

    Repeat 3× · 60s rest between rounds

    1. 1
      Pull-Up starting position
      Pull-Up

      Back · Biceps

      45s
    2. 2
      Chin-Up starting position
      Chin-Up

      Biceps · Back

      45s
    3. 3
      Diamond Push-Up starting position
      Diamond Push-Up

      Triceps · Chest

      45s
    4. 4
      Negative Pull-Up starting position
      Negative Pull-Up

      Back · Biceps

      45s
    5. 5
      Knee Push-Up starting position
      Knee Push-Up

      Chest · Triceps · Shoulders

      45s

  3. Cool-Down

    30s each · no rest

    1. 1
      Child's Pose starting position
      Child's Pose

      Back

      30s
    2. 2
      Cross-Body Shoulder Stretch starting position
      Cross-Body Shoulder Stretch

      Shoulders

      30s
    3. 3
      Chest Opener Stretch starting position
      Chest Opener Stretch

      Chest · Shoulders

      30s

FAQ

Is a 20-minute upper body workout enough?

Yes. 20 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.

How often should I do this upper body workout?

Aim for 2 to 3 times a week on non-consecutive days. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

A doorway pull-up bar. Exercises that don't use the bar are bodyweight only.

Keep going

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