Pull-up progression
Pull-ups can be one of the most challenging bodyweight exercises you can do! It is a compound movement that builds strength in the back, biceps, forearms, grip and a beautiful V-taper.
For most people, even one to three pull-ups is a victory! Gaining the strength and good technique required to do a pull-up takes time and patience. If pull-ups are on your list of gym-goals, here’s how you get started.
PULL-UPS ON A SMITH MACHINE
Position a bar or Smith machine so that you can hang under it with your feet on the floor. Allow your hips to drop directly under your body. You can use your legs to give you little boost to start the movement. As you get stronger, try to rely less on pushing with your feet. Drive the elbows down by engaging the lats. Pull your chest toward the bar. Slowly lower your body to starting position.
TRX or RING PULL-UPS
This is a good option if have tight shoulders. The TRX and rings give more flexibility for a neutral neutral grip rather than a fixed overhand grip on a bar.
BAND ASSISTED PULL-UPS
Loop a medium-to light resistance band around the bar and pull one end through. Give it a little tug down to be sure it is secure. Step into the band and grip bar about shoulder width apart. Avoid swinging. Band assisted pull-ups are a great way to work eccentric portion of a pull-up! In this exercise, it’s when you’re lowering your body back down to the starting position. This is also where you can really get stronger! I like to use the Rogue monster bands.
If you have a workout partner, he/she can spot you at the rib cage or waist as you pull yourself up. Try to control your body with minimal assistance as you lower back to starting position.
Avoid swinging and pulling with your shoulders and forearms. It’s humbling to do pull-ups with strict form, but in the end you’ll gain true back strength and a beautiful V-taper!
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