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Skill progressions

Pull-up progression workout

A step-by-step path to the pull-up. Do the whole session twice a week and move to the next step when the current one is solid.

25 minBeginner7 movesPull-up bar · A step · Strength machineForearms · Back · Biceps
Follow along: a timer, a cue and the next move, one step at a time.

Every session

  1. Bar hang3 × 20–30 s
    Intermediate · Forearms, Back, Shoulders · 3D demoEasier: Extended puppy pose (Uttana Shishosana)Harder: One-arm dead hang
  2. Scapular pull-up3 × 8
    Intermediate · Back, Shoulders, Forearms · 3D demoEasier: Assisted pull-up (machine)Harder: Pull-up

The ladder (pick your step)

Rest 90 s

  1. Inverted row3 sets of 8–12
    Intermediate · Back, Biceps, Shoulders · 3D demoEasier: Incline ring rowHarder: Bent-over barbell row
  2. Assisted pull-up (machine)3 sets of 6–10
    Beginner · Back, Biceps, Forearms · 3D demoHarder: Pull-up
  3. Negative pull-up3 sets of 3–5 slow lowers
    Intermediate · Back, Biceps, Forearms · 3D demoEasier: Assisted pull-up (machine)Harder: Pull-up
  4. Chin-up3 sets of 3–8
    Advanced · Back, Biceps, Forearms · 3D demoEasier: Assisted pull-up (machine)Harder: Weighted pull-up
  5. Pull-up3 sets of 3–8
    Advanced · Back, Biceps, Forearms · 3D demoEasier: Assisted pull-up (machine)Harder: Weighted pull-up

Tips

  • Lower slowly in negatives: three to five seconds.
  • Chin-ups usually come before pull-ups; the biceps help more.

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.

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

Handstand progression

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

25 minAdvanced8 movesA wall

Advanced calisthenics workout

An advanced bodyweight strength session: pull-ups, dips, pistol squats, archer push-ups, L-sits and Nordic curls.

45 minAdvanced9 movesPull-up bar, An anchor point

Questions people ask

How long does the pull-up progression workout 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: Pull-up bar, A step, Strength machine. 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. 6 of its 7 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.