Best Pull-Up Progression for Beginners

Best Pull-Up Progression for Beginners

Grip Angle

When progressing pull-ups, start with grip angles: neutral, supinated, and pronated grips for a balanced approach.

• First Neutral, then Supinated, then Pronated

Begin with neutral grip for comfort, then move to supinated for biceps involvement, and pronated for a challenging variation.

Controlling the Top Portion of the Pull-Up

Focus on controlling the challenging top portion of the pull-up for increased strength and development.

Starting with Eccentrics (or Lowering)

Initiate with eccentrics – stepping up to the bar and lowering in controlled intervals – to build strength at the top position.

Adding in Dead Hangs

Enhance grip strength by incorporating dead hangs during the lowering phase.

Common Pull-Up Mistakes

• Wide Arm Angle

Avoid pulling with arms at a wide angle; opt for a 45-degree angle for better shoulder health

• Rounded Shoulders at the Top

Prevent rounding shoulders at the top; focus on contracting back muscles fully rather than getting chin over the bar.

Build Strength Before you Pull-Up

Strengthen accessory muscles (biceps, forearms, back) to progress pull-ups effectively.

• Inverted Rows

Include inverted rows to mimic pull-up motion and gradually increase difficulty by elevating your feet.

• Pulldowns, Rows, Bicep Curl

Incorporate movements like pull downs, rows, and bicep curls to build muscle and strength for pull-ups.

• Zottman Curl

Try Zottman curls for bicep and forearm development, contributing to improved pronated grip pull-ups.

Increasing Frequency

Boost progress by increasing pull-up frequency, integrating it into your routine more often.

When to Incorporate them During your Workout

Perform pull-ups at the beginning of your workout for optimal results when muscles are fresh.

By following these steps and avoiding common mistakes, you'll create an effective pull-up progression plan for beginners. Remember, consistent practice and gradual intensity increase are key to mastering this fundamental exercise.