4 Progressions to a Pull-up

The Pull-up is one of the most beneficial bodyweight exercises in existence. This efficient functional movement challenges the biceps, triceps, forearms, lats, shoulders, wrists, grip strength, and core. By strengthening the back and core muscles, one can also improve posture and reduce chances of future back pain and injury.

For many of us, pulling up our own bodyweight seems nearly impossible. While this is indeed challenging, there are many ways to slowly and safely “baby-step” your way to achieving a pull-up.

This video demonstrates four simple Pull-up progressions:

  • Inverted Row

  • Assisted Pull-up

  • Single leg Assisted

  • Negative Pull-up


Be sure to safely master one version before progressing to the next. And as always, listen to your body and work within YOUR pain-free available range.