Pull-ups are a fantastic way to build upper body strength and improve your overall fitness. However, they can be challenging for many. The good news is that with the right progressions, anyone can work their way up to performing multiple pull-ups. Here are three diverse examples of progressions for mastering pull-ups.
In this progression, you’ll use assistance to help you perform the movement. This is ideal for beginners who may not yet have the strength to do a full pull-up. You can use a resistance band or a pull-up assist machine at the gym. These tools help lift part of your body weight, making it easier to complete the pull-up.
Start by looping a resistance band over the pull-up bar, pulling it down so you can place your foot or knee in the loop. Grip the bar with your palms facing away from you, shoulder-width apart. Engage your core and pull yourself up until your chin clears the bar. Lower yourself back down slowly, maintaining control.
Try to perform 3 sets of 5-10 reps. As you get stronger, you can use lighter bands or decrease the assistance from the machine.
Notes: You can also perform this with a partner who can assist you by holding your waist as you pull up, or even use a low bar for inverted rows to build strength.
Negative pull-ups focus on the lowering phase of the pull-up, which is excellent for building strength. This is perfect for those who can’t yet do a full pull-up but want to work on their strength.
Start by using a box or bench to get to the top position of a pull-up — your chin above the bar. Once you’re there, slowly lower yourself down to a dead hang position. Aim for a slow descent, taking 3-5 seconds to lower yourself down completely.
Perform 3 sets of 3-5 reps. The key here is to focus on control and form during the descent, as this will help build the necessary strength for a full pull-up.
Notes: If you find the 3-5 second descent too easy, try to increase the duration of the descent, or add extra weight with a dip belt.
Once you can perform several standard pull-ups, it’s time to challenge yourself further with the assisted one-arm pull-up progression. This is a great way to build unilateral strength and improve your grip. It’s more advanced, so ensure you have a solid foundation of strength before trying this.
Start by gripping the pull-up bar with one hand while the other hand holds onto your wrist for assistance. This gives you a bit of help while still focusing on the pull-up motion. Pull yourself up using the working arm while maintaining engagement in your core and stabilizing muscles.
Aim for 3 sets of 3-5 reps on each arm, gradually reducing the assistance from your other hand. Eventually, you’ll want to perform this movement without any assistance.
Notes: Make sure to alternate between arms to ensure balanced strength development, and consider adding holds at the top position to further increase the challenge.
By incorporating these examples of progressions for mastering pull-ups into your training regimen, you’ll be well on your way to achieving your first full pull-up and beyond. Remember to be patient with yourself and celebrate your progress along the way!