Your First Pull-Up
A simple progression to earn your first strict rep
The 3 building blocks
- Dead hangs: build grip and shoulder strength, 20-30 seconds
- Scapular pulls: hang and pull your shoulder blades down without bending your arms
- Negatives: step to the top, then lower yourself slowly and under control
A simple weekly progression
- Weeks 1-2: dead hangs plus scapular pulls, 3 sets each, 2-3 times a week
- Weeks 2-3: add negatives, 3-5 slow reps per session
- Weeks 3-4: try banded or machine-assisted pull-ups if available
- Week 4 on: attempt a strict pull-up early in each session while fresh
Keep it safe and consistent
- Full grip, thumb wrapped around the bar
- Stop a rep early if your grip gives out, don't swing wildly
- Rest at least a day between hard grip sessions
- Shoulder pain? Use a resistance band or ask a coach before continuing
- Track your hang time and negative count like you would any other lift
Good to know
- Grip usually gives out before your back does. Train it separately with farmer's carries and hangs to speed things up.
Sources
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