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Upper Body

Pull-Up Progression

6 exercises · 40 min · Beginner

Strong & Steadyby Strong & Steady @strongandsteady

Work toward your first (or fifth) pull-up. Assisted reps, negatives and rows build the strength.

  • Assisted Pull-Up

    Assisted Pull-Up

    Lats

    4 × 5–8
  • Pull-Up

    Pull-Up

    Lats

    3 × 3 slow negatives
  • Inverted Row

    Inverted Row

    Upper Back

    3 × 8–12
  • Lat Pulldown

    Lat Pulldown

    Lats

    3 × 10–12
  • Straight-Arm Pulldown

    Straight-Arm Pulldown

    Lats

    3 × 12–15
  • Farmer Carry

    Farmer Carry

    Grip, Core

    3 × 30–45 sec

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