Pull-ups are an essential strength training exercise. Here's a comprehensive progression plan to achieve your first pull-up:

Level 1: Bent Over Dumbbell Rows

• Start with 8 reps per arm
• Rest 2 minutes between sets
• Complete 3 sets total
• Progress to heavier weights when you can do 3x8 reps
• Move to Level 2 when using 25+ pound dumbbells

Level 2: Inverted Bodyweight Rows

• Use Smith machine or sturdy table
• Start higher for easier progression
• Keep body straight, squeeze glutes and core
• Pull chest to bar
• Progress by lowering bar height
• Advance when you can do 3x8 reps at 45-degree angle

Level 3: Assisted Pull-ups Options include:

• Chair assisted (one or two feet)
• Resistance bands
• Partner assisted
• Machine assisted
• Complete 3x8 reps before progressing

Level 4: Holds and Hangs

• Top hold: Hold top pull-up position 5-10 seconds
• Bar hang: Dead hang for 30-60 seconds
• Start assisted, progress to unassisted
• Add shoulder blade retraction for strength

Level 5: Negative Pull-ups

• Jump to top position
• Lower slowly (3-second count)
• Control descent
• Do 4 sets of single reps
• Progress when controlling full descent

Level 6: Full Pull-ups Form tips:

• Grip slightly wider than shoulders
• Start from dead hang
• Engage shoulders down and back
• Keep core tight
• Pull until chest touches bar
• Lower with control

Continue progressing with:

• More reps/sets
• Different variations (wide grip, weighted, etc.)
• Advanced movements like muscle-ups

Remember: Take your time with progression and maintain proper form throughout.

Related Articles

Previous Articles