Pull Up Progressions

Progressions

1. 01

   Top Hold Pull Up

   • Jump or step up to the top pull-up position — chin over the bar with arms fully bent

   • Use a shoulder-width overhand grip and immediately depress the shoulder blades down and back

   • Hold this top position for the target time — focus on keeping the chin above bar level without neck extension

   • Keep the shoulders packed down away from the ears throughout the entire hold

   • Engage the core and maintain a straight body line — do not let the legs swing

   • If you cannot hold the full time, step down, rest briefly, and accumulate the remaining time

   • This builds the isometric strength at the hardest position of the pull-up and prepares you for negatives

2. 02

   Self Assisted Pull Ups

   • Set up a low bar or rings at roughly chest height — grip with a shoulder-width overhand grip

   • Place your feet on the ground in front of you and hang with arms extended, using your legs to support some body weight

   • Initiate by depressing the shoulder blades, then pull your chest toward the bar driving elbows down and back

   • Use only as much leg assistance as needed — the goal is to do most of the work with your upper body

   • Lower with control over 2 seconds back to the starting position — do not drop into the bottom

   • As you get stronger, progressively reduce foot support by straightening your legs or placing feet further forward

   • This builds the pulling pattern and scapular control needed before progressing to band-assisted or negative pull-ups

3. 03

   Band Assisted Pull Ups

   

   Bands

   • Loop a resistance band over the bar and place one or both feet (or knees) in the band

   • Use a shoulder-width overhand grip and start from a full dead hang with arms extended

   • The band provides the most assistance at the bottom and least at the top — expect the last portion to be the hardest

   • Initiate with scapular depression, then pull your chest toward the bar driving elbows down and back

   • Pull until chin clears the bar, hold briefly, then lower with control over 2 seconds to full extension

   • Keep the core engaged — do not let the band pull you into excessive arch or leg swing

   • Progress to thinner bands over time — the goal is to build toward unassisted pull-ups

4. 04

   Negatives Pull Up

   • Jump or step up to the top pull-up position — chin over bar, arms fully bent, shoulder-width overhand grip

   • Hold briefly at the top, then begin lowering yourself as slowly as possible — aim for 3-5 seconds on the descent

   • Focus on controlling every portion of the lowering: top, mid-range (90-degree elbow bend), and bottom

   • Keep the shoulder blades depressed and retracted throughout — do not let them shrug up as you lower

   • Maintain a straight body line with core engaged — no kipping or swinging on the way down

   • Lower all the way to a full dead hang with arms completely extended before stepping back up

   • This eccentric-only exercise builds the pulling strength needed for your first full pull-up

5. 05

   Paused Negative Pull Up

   • Jump or step up to the top pull-up position — chin over bar, arms fully bent

   • Begin lowering slowly, then pause and hold for 2-3 seconds at the 90-degree elbow bend (mid-range)

   • After the mid-range pause, continue lowering slowly and pause again just before full arm extension

   • Each pause builds isometric strength at specific joint angles — fight to hold position without dropping

   • Keep the shoulder blades depressed throughout — the pauses make shrugging more tempting as fatigue builds

   • Maintain a straight body line — do not let the body swing or kip during or between pauses

   • Step or jump back up to reset — this is harder than regular negatives and builds strength at the weakest points of the pull-up

6. 06

   Pull Ups

   • Use a shoulder-width overhand (pronated) grip on a bar or rings — hands roughly in line with your shoulders

   • Start from a full dead hang with arms completely extended and shoulder blades in a passive position

   • Initiate by depressing and retracting the shoulder blades (scapular pull), then continue pulling by driving elbows down and back

   • Pull your chest toward the bar — think about bringing the bar to your chest, not your chin to the bar

   • Pull until chin clears the bar with chin tucked, hold briefly at the top, then lower with control over 2 seconds

   • Return to a full dead hang at the bottom — full range of motion is essential for maximum strength gains

   • Keep the core engaged, avoid kipping, and maintain an even pull from both arms

Common mistakes

• Not using full range of motion
• Using kipping or momentum
• Dropping to the bottom uncontrolled
• Shoulders shrugging to the ears
• Extending neck to get chin over bar
• Not initiating with scapular engagement
• Pulling with arms instead of back
• Asymmetric pulling — one side doing more work
• Bringing knees up to shorten range of motion