11 levels · Pulling · skill 4/10
Progress from basic hanging to a full one-arm pull-up. Build pulling strength through increasing leverage demands.
Hang from a bar with straight arms. Build grip strength and shoulder stability.
From a dead hang, pull your shoulder blades down and back without bending your arms.
Lie under a bar and pull your chest to it. Builds rowing strength as a foundation.
Jump to the top position, then lower as slowly as possible.
Pull your chest all the way to the bar for a deeper range of motion.
Hold an L-sit while performing a pull-up. Adds a core and compression demand.
Shift weight to one side, straightening the other arm. Builds unilateral strength.
Use one arm with minimal assistance from the other hand.
Pull-up using a single arm. The pinnacle of pulling strength.
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Build a full program with this progression as the main movement, plus antagonists and stabilizers.
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