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Pull-up Progression

by Rohan Workouts › Strength

Start routine

16 minutes 7 Steps, 4 Rounds

  1. Dead hang

    30 seconds

    Hang with straight arms, shoulders pulled away from your ears.

  2. Rest

    30 seconds

  3. Scapular pulls

    8 reps. From a dead hang, pull your shoulder blades down and back without bending your arms, then release.

  4. Negative pull-ups

    3 reps. Jump or step up so your chin is over the bar, then lower yourself as slowly as you can, aiming for 5 seconds.

  5. Rest

    1.5 minutes

  6. Inverted rows

    8–10 reps. Under a low bar or sturdy table, body straight, pull your chest up to it.

  7. Round rest

    1.5 minutes