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.