How to Master the Pull-Up: A Step-by-Step Progression Plan

The Pull-Up Journey
Pull-ups are one of the most iconic bodyweight exercises—and one of the most challenging. But with the right approach, anyone can achieve their first full rep.

Step 1: Dead Hangs
Start by simply hanging from a bar to build grip strength and shoulder stability.

Step 2: Scapular Pulls
Focus on activating your back by pulling your shoulder blades down and together without bending your elbows.

Step 3: Negative Pull-Ups
Jump or use a box to get above the bar, then lower yourself slowly. This builds the eccentric strength needed for a full pull-up.

Step 4: Assisted Pull-Ups
Use a resistance band or partner to reduce the load. Aim for full range of motion with good form.

Step 5: Full Pull-Ups
Once you can control the negative and build enough strength, try your first unassisted rep. Focus on pulling the chest to the bar and engaging the entire upper body.

Bonus: Track your reps, rest well, and train consistently 2-3 times a week for best results.