Master a Pull-Up in 30 Days

January 26, 2021

Pull-ups are an excellent upper body exercise if done safely and effectively.

They are the perfect exercise for working both small and large muscle groups on your back, shoulders, & arms. Pull-ups are also great for improving your overall body strength, grip strength, & fitness level.

I’ll take you through some progressions to help you master a smooth and effective pull-up. Follow each phase for 1-2 weeks and perform each exercise 2-3x per week for maximum results.

*This is an advanced exercise therefore we recommend having a solid strength-training background before attempting.

Neutral Grip Pull-Up Progression:

Phase 1: Timed hang
Phase 2: Negatives
Phase 3: Band assisted pull-ups
Phase 4: Normal pull-ups
Phase 5: Weighted pull-ups*

*Only recommended after being able to do 10 or more bodyweight pull-ups in a row.

-Daniel

Related Articles

5 Unique & Nutritious Foods to Try in 2024 (and Their Health Benefits)

5 Unique & Nutritious Foods to Try in 2024 (and Their Health Benefits)

Ready to spice up your diet and boost your health in 2024? This year, why not explore some unique and nutritious foods that excite your taste buds and provide health benefits, too? In this blog post, we're excited to introduce you to five remarkable foods that ...
Reignite Your Fitness Resolutions in February with Xtend Fitness

Reignite Your Fitness Resolutions in February with Xtend Fitness

Okay, February is here, and it's time to take stock of where you are with your health and wellness resolutions if you made them. At Xtend Fitness, we understand staying committed to your fitness goals can be challenging, but we're here to help you reignite your ...