Pull-up

The foundation of upper-body pulling strength. Builds the lats, biceps and grip.

Progression

1. 1

   Dead Hang

   Hang from the bar, shoulders engaged.

   Goal: Hold 30s
   Mark as complete
2. 2

   Scapular Pull

   Pull shoulder blades down without bending arms.

   Goal: 3×8
3. 3

   Negative Pull-up

   Jump up, lower slowly for 4–5 seconds.

   Goal: 3×5
4. 4

   Band-assisted Pull-up

   Use a resistance band under your feet.

   Goal: 3×6
5. 5

   Full Pull-up

   Chin over bar, controlled descent.

   Goal: 3×5
6. 6

   Weighted Pull-up

   Add weight via belt or vest.

   Goal: 5×3 @ +10kg