Start here if you want to skip the intro👇
Pull-ups are the foundation of vertical pulling strength in calisthenics.
They build your back, grip, and overall upper-body control better than almost anything else.
There are many ways to train toward your first pull-up, but after years of experimenting, these 5 progressions are the ones that consistently work.
Let’s dive in.
If you want to be strong on the bar and perform 10+ pull-ups or with additional weight, you need a good grip so it won’t slip after a few reps.
Naturally, your grip will strengthen by doing all the pull-up work below, but if you’re struggling to hang on the bar without doing anything, you should dedicate some time to it because it will affect your performance.
Aim for at least 1-2 minutes hanging on the bar with both hands.
This is a must-do exercise when starting with pull-ups. You can do rows on low bar (which can be difficult to find sometimes) or gymnastic rings (this is the safest option and I recommend getting your own pair of rings).
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You need to start with rows because they will teach you the correct technique, how to position your arms, elbows and most importantly, scapulas to perform a proper pull-up.
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