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Pull-up progression

Gym (women) / Popular

Build to your first unassisted pull-up.

What coaches agree on

  • Set your shoulder blades down and back into an active, hollow-body position before you pull, rather than hanging loose - most coaches build this strength with a dedicated scapular ('scap') pull-up drill.
  • Cue the pull from your back: think about driving your elbows down toward your hips or pulling the bar to your chest, rather than pulling your chin up to the bar.
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  • Practice the negative (eccentric) pull-up - jump or step to the top and lower yourself down as slowly as you can control - as one of the single best exercises for earning your first rep.

Common mistakes

  • The real slip-up coaches see is training pull-ups sporadically or stringing together random exercises, instead of following a consistent, structured plan.
  • Coaches also flag cutting reps short - not extending fully to a dead hang at the bottom or not pulling all the way to the top - as a mistake that quietly stalls progress.
GET YOUR FIRST PULL UP
Beginner

GET YOUR FIRST PULL UP

Coach's take: Clear, well-explained core-to-bar progression that builds real understanding.

3.6
THE PULL-UP CRASH COURSE
Beginner

THE PULL-UP CRASH COURSE

Coach's take: Solid accessory-exercise breakdown plus a useful, often-missed swing-control tip.

3.4