The 10 Step Pull-up Progression Guide For Beginners
Pull-ups are a challenging yet rewarding exercise that builds upper body strength, particularly in the back, shoulders, and arms. Whether you’re aiming to achieve your first pull-up or increase your current number, this pull-up progression guide will help you get there.
Assess Your Starting Point
Before beginning a pull-up progression, it’s essential to assess your current level of strength and ability. Can you hang from a pull-up bar? Can you perform any pull-ups, even partial ones? Understanding your starting point will help you tailor the progression to your needs.
Build Foundational Strength With These Exercises
Strengthening the muscles involved in pull-ups is crucial. Incorporate the following exercises into your routine to build a solid foundation:
Lat Pulldowns: Mimics the pull-up motion, targeting the latissimus dorsi muscles.
Rows (Dumbbell, Barbell, or Cable): Strengthens the upper back and biceps.
Inverted Rows: Performed under a bar or Smith machine, this exercise mimics the pull-up motion with a lower body angle.
Bicep Curls: Strengthens the biceps, which are essential for pull-ups.
Hollow Holds: Enhances core stability and technical positioning during the execution of a pull-up. Having a strong core is important.

Increase Your Grip Strength
Grip strength is vital for pull-ups. Practice hanging from a pull-up bar to improve your grip and shoulder stability:
Dead Hangs: Hang from the bar with arms fully extended and shoulders engaged. Start with 10-20 seconds and gradually increase the duration.