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Skill progressions

First pull-up workout

For anyone who can't do a pull-up yet. Each session trains the whole chain, as the one trial of a pull-up routine did: rows, assisted pull-ups and slow lowering, plus grip. Do it two or three times a week with a day between, and test a full chin-up every second week. No study has timed a first pull-up: our estimate is a few weeks if you're close, and often 2 to 6 months from scratch.

30 minBeginner8 movesPull-up bar · A step · A band · A dumbbell · A kettlebellForearms · Back · Biceps · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Bar hang2 × 20 to 30 s
    Intermediate · Forearms, Back, Shoulders · 3D demoFeet on a box if you can't hang yet. Leave it out after a recent shoulder dislocationEasier: Exercise ball pyramid drapeHarder: One-arm dead hang
  2. Scapular pull-up2 × 6 to 8
    Intermediate · Back, Shoulders, Forearms · 3D demoShoulder blades down, elbows straight; hold the top for a secondEasier: Assisted pull-up (machine)Harder: Pull-up

Test (every second week)

  1. Chin-up1 or 2 attempts
    Advanced · Back, Biceps, Forearms · 3D demoTry one once you can lower for about 5 seconds and do 10 inverted rows at a low barEasier: Assisted pull-up (machine)Harder: Weighted pull-up

Main sets

Rest 90 s to 2 min

  1. Inverted row3 × 6 to 12
    Intermediate · Back, Biceps, Shoulders · 3D demoRaise the bar or bend your knees to make it easier; lower the bar as it gets easyEasier: Incline ring rowHarder: Bent-over barbell row
  2. Band-assisted pull-up3 × 5 to 8
    Intermediate · Back, Biceps, Shoulders · 3D demoOr the assisted pull-up machine: the least help that lets you finish every repEasier: Assisted pull-up (machine)Harder: Pull-up
  3. Negative pull-up3 × 3 slow lowers
    Intermediate · Back, Biceps, Forearms · 3D demoStep up to the top, lower for 3 to 5 seconds at first and build towards 5 to 10, then step downEasier: Assisted pull-up (machine)Harder: Pull-up

Grip

  1. Farmer's carry2 × 20 to 30 m
    Beginner · Forearms, Abs, Shoulders · 3D demoHeavy enough that your grip works. No weights? Do a longer bar hang insteadHarder: Suitcase carry
  2. Wrist curls2 × 12 to 15
    Beginner · Forearms · 3D demoGrip training gave the biggest pull-up gains in a trialEasier: Wrist-extensor eccentricsHarder: Plate pinch

Tips

  • Practise when you're fresh, at the start of a session, two or three times a week, with a day between.
  • Stop each set while the reps are still smooth, with 1 to 3 left in the tank. Pull-up sets ended early built more than sets ground out towards failure in a trial.
  • Your first negatives will make your arms sore, so start with fewer than you think. Dark, red or cola-coloured urine with severe muscle pain or weakness needs medical advice the same day (NHS 111, or urgent care in the US).
  • Use a thinner band or less counterweight when every set reaches the top of its range, and lower the row bar as rows get easy.
  • Sore shoulders? Keep pain to 5 out of 10 or less, settling by your next session, and try a shoulder-width or neutral grip. Stop for sharp, pinching or worsening pain and get it checked.
  • With inner-elbow pain, use an overhand or neutral grip rather than the chin-up grip, and shorten the negatives.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Questions people ask

How long does the first pull-up workout take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Pull-up bar, A step, A band, A dumbbell, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 8 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.