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Skill progressions

Pull-up training by level: hangs, rows, assisted pull-ups and quick sets

The session for our 30-day pull-up challenge. Do the warm-up and the grip block at every level, and only your level's block in between: the challenge's phases set your sets each week, and the doses here are the full range. Pull first, while you're fresh, and end every set while the reps are still smooth.

25 minBeginner14 movesA band · Pull-up bar · A step · Gymnastic rings · An anchor point · A dumbbell · A kettlebellShoulders · Back · Forearms · Biceps · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)2 slow circles each way, each arm
    Beginner · Shoulders, Back · 3D demoEasier: Arm circlesHarder: Sleeper stretch
  2. Band pull-apart1 set of 10 to 15
    Intermediate · Shoulders, Back · 3D demoA light band, shoulders down. No band: 8 scapular push-upsEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. Bar hang1 hold of 10 to 20 s
    Intermediate · Forearms, Back, Shoulders · 3D demoLevel 1: feet on a step, taking as much weight as you need. Leave hangs out after a recent shoulder dislocationEasier: Exercise ball pyramid drapeHarder: One-arm dead hang

Level 1: building a hang

Rest 60 to 90 s

  1. Bar hang2 to 3 holds of 10 to 20 s
    Intermediate · Forearms, Back, Shoulders · 3D demoFeet on a step, taking a little less weight each session; step down before your grip gives outEasier: Exercise ball pyramid drapeHarder: One-arm dead hang
  2. Incline ring row1 to 2 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoOr rows under a high bar or a sturdy table with your knees bent; walk your feet forward to make it harderHarder: Supported single-arm dumbbell row
  3. Band row1 to 2 sets of 10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoAnchor at chest height in a closed door. At a gym: lat pulldowns, 8 to 12Harder: Supported single-arm dumbbell row

Level 2: first pull-up

Rest 90 s to 2 min

  1. Bar hang2 holds of 15 to 30 s
    Intermediate · Forearms, Back, Shoulders · 3D demoFeet off the step, arms straight; step down before your grip gives outEasier: Exercise ball pyramid drapeHarder: One-arm dead hang
  2. Scapular pull-up1 to 2 sets of 6 to 8
    Intermediate · Back, Shoulders, Forearms · 3D demoArms straight; hold the top for a second. Needs a dead hang of about 20 seconds (the move's prerequisite)Easier: Assisted pull-up (machine)Harder: Pull-up
  3. Inverted row1 set of 6 to 12
    Intermediate · Back, Biceps, Shoulders · 3D demoLower the bar as it gets easyEasier: Incline ring rowHarder: Bent-over barbell row
  4. Band-assisted pull-up1 to 2 sets of 5 to 8
    Intermediate · Back, Biceps, Shoulders · 3D demoOr the assisted pull-up machine: the least help that lets you finish every rep, and a thinner band once every set reaches 8Easier: Assisted pull-up (machine)Harder: Pull-up
  5. Negative pull-up1 set of 3 slow lowers
    Intermediate · Back, Biceps, Forearms · 3D demoStep up to the top and lower for 3 to 5 seconds at first, building towards 5 to 10; step down rather than droppingEasier: Assisted pull-up (machine)Harder: Pull-up
  6. Chin-up1 attempt
    Advanced · Back, Biceps, Forearms · 3D demoDay 15 and day 30 only, fresh, after the warm-upEasier: Assisted pull-up (machine)Harder: Weighted pull-up

Level 3: 1 to 4 pull-ups

Rest 2 to 3 min between pull-up sets; 90 s after the others

  1. Chin-up2 to 3 sets of 1 to 3
    Advanced · Back, Biceps, Forearms · 3D demoOr pull-ups. End each set before a rep slowsEasier: Assisted pull-up (machine)Harder: Weighted pull-up
  2. Negative pull-up1 set of 3 slow lowers
    Intermediate · Back, Biceps, Forearms · 3D demoWhile your best set is under 5Easier: Assisted pull-up (machine)Harder: Pull-up
  3. Inverted row1 set of 6 to 12
    Intermediate · Back, Biceps, Shoulders · 3D demoEasier: Incline ring rowHarder: Bent-over barbell row

Level 4: 5 or more

Rest 2 to 3 min between pull-up sets; 90 s after the others

  1. Pull-up2 to 3 sets of about half your best set
    Advanced · Back, Biceps, Forearms · 3D demoAt least 1 rep a set; end each set before a rep slowsEasier: Assisted pull-up (machine)Harder: Weighted pull-up
  2. Chin-up1 set of 3 to 6
    Advanced · Back, Biceps, Forearms · 3D demoStop 2 reps short. A neutral grip if the front of your elbow is soreEasier: Assisted pull-up (machine)Harder: Weighted pull-up
  3. Inverted row1 set of 6 to 12
    Intermediate · Back, Biceps, Shoulders · 3D demoEasier: Incline ring rowHarder: Bent-over barbell row

Grip (every level)

Rest 45 to 60 s

  1. Farmer's carry2 walks of 20 to 30 m
    Intermediate · Forearms, Abs, Shoulders · 3D demoHeavy enough that your grip works: dumbbells, kettlebells or full shopping bagsHarder: Suitcase carry
  2. Wrist curls1 to 2 sets of 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 demoArms reaching forward; knees wide if that's more comfortableHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • The challenge sets each week's sets. In week 1, stop every set with 3 or 4 reps to spare, or a few seconds before your grip goes.
  • Pull first, three times a week with a day between. No extra pull-up practice on rest days during the challenge.
  • End every pull-up set before a rep slows: in a trial, sets ended early built more than sets ground out. Rest 2 to 3 minutes between pull-up and chin-up sets and about 90 seconds for rows and assisted pulls.
  • Test a doorway bar before you trust it, and step down rather than dropping. Your first negatives will make your arms sore, so start with fewer than you think.
  • Elbows: keep discomfort to about 3 to 4 out of 10, settled within an hour and no worse the next morning. With pain at the front of the elbow, use a neutral grip and leave chin-ups out. Pinching at the front of the shoulder: a shoulder-width or neutral grip, pulling in front of your head.
  • Dark, red or cola-coloured urine with severe muscle pain or weakness needs medical help the same day (NHS 111, or urgent care in the US).

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.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

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 pull-up training by level: hangs, rows, assisted pull-ups and quick sets take?

About 25 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: A band, Pull-up bar, A step, Gymnastic rings, An anchor point, 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. 10 of its 14 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.