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Pull-up progression

Gym (men) / Popular

Develop vertical pulling strength from assisted reps to loaded pull-ups.

What coaches agree on

  • Build toward your first strict pull-up using assisted versions of the movement — controlled negatives, an assisted machine, or partner- or feet-assisted reps.
  • Find your weakest link — grip strength, scapular control, core stability, or biceps strength — and train it directly with targeted exercises.
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  • Start the pull by drawing your shoulder blades down and back, and let that motion lead before your arms take over.

Common mistakes

  • Cutting the rep short — not reaching a real stretch at the bottom or a full lockout at the top, or dropping the descent instead of controlling it — inflates the rep count while shortchanging the muscle-building stimulus.
  • Leaning on a resistance band as the main assistance tool backfires, since it gives the most help at the bottom of the pull-up, which is already the easiest part, and the least help at the top, which is the hardest.
NOBODY Can Do 27 Pullups
Intermediate

NOBODY Can Do 27 Pullups

Coach's take: One clear correct point, well demonstrated — efficient and useful.

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