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Skill progressions

More pull-ups workout: quick sets, chin-ups, rows and grip

For anyone who can already do at least one strict pull-up and wants more. The pull-up sets are deliberately short: stop each set while every rep is still quick, which built more pull-up strength in a trial than sets taken much closer to failure. Do it 2 or 3 times a week, not on consecutive days. Can't do one yet? Start with the first pull-up workout.

40 minIntermediate9 movesPull-up bar · A step · A dumbbell · A kettlebellForearms · Back · Biceps · Abs · Shoulders
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 ready to take your weightEasier: Exercise ball pyramid drapeHarder: One-arm dead hang
  2. Scapular pull-up2 × 6 to 8
    Intermediate · Back, Shoulders, Forearms · 3D demoElbows straight; hold the top for a secondEasier: Assisted pull-up (machine)Harder: Pull-up

Quick sets

Rest 2 to 3 min

  1. Pull-up4 sets of half your best set
    Advanced · Back, Biceps, Forearms · 3D demoAt least 1 rep a set. End each set before a rep slows. Retest your best set every 2 to 4 weeksEasier: Assisted pull-up (machine)Harder: Weighted pull-up

Chin-ups and negatives

Rest 2 min

  1. Chin-up2 sets of 3 to 6
    Advanced · Back, Biceps, Forearms · 3D demoStop 2 reps short. Use a neutral grip if the front of your elbow is soreEasier: Assisted pull-up (machine)Harder: Weighted pull-up
  2. Negative pull-up2 × 3 slow lowers
    Intermediate · Back, Biceps, Forearms · 3D demoOnly if your best set is under 5. Lower for 3 to 5 seconds, building towards 5 to 10Easier: Assisted pull-up (machine)Harder: Pull-up

Rows and grip

Rest 60 to 90 s

  1. Inverted row3 × 6 to 12
    Intermediate · Back, Biceps, Shoulders · 3D demoRest 90 s. Lower the bar as it gets easyEasier: Incline ring rowHarder: Bent-over barbell row
  2. Farmer's carry2 × 20 to 30 m
    Intermediate · Forearms, Abs, Shoulders · 3D demoHeavy enough that your grip worksHarder: Suitcase carry
  3. Wrist curls2 × 12 to 15
    Beginner · Forearms · 3D demoLight and slowEasier: Wrist-extensor eccentricsHarder: Plate pinch

Cool-down (optional)

  1. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Pull first in the session, while you're fresh, 2 or 3 times a week with a day between.
  • Once your best set passes about 10 strict reps, add weight: start with 2.5 to 5 kg, as our pull-up guide's move pages suggest.
  • Front-of-elbow pain: switch chin-ups to a neutral grip or rings and see our elbow pain from pull-ups guide.
  • Dark, red or cola-coloured urine with severe muscle pain after a big session needs medical advice the same day.
  • Your body weight is physics here, not a target: getting stronger is what raises your reps.

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 more pull-ups workout: quick sets, chin-ups, rows and grip take?

About 40 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 dumbbell, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 7 of its 9 moves have an easier option listed beside them; use them freely.

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.