Pull Up Progression

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.

Use a resistance band to reduce your bodyweight load.

Full pull-up from a dead hang to chin-over-bar.

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.