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Pull-Up

Upper body

From a still hang on a bar or rings, pull up until the chin clears the grip, lower all the way with control.

Goal: Strength

Explainer video: coming soon

Equipment variants

• Pull-up bar

• Rings

Easier and harder

• Make it easier

  Band-assisted, or stick with negatives.

  Previous level: Negative Pull-Up, Ring Row

• Make it harder

  Dead-hang start, chin clearly over the bar, no kipping.

  Next level: Chest-to-Bar Pull-Up, Straight Bar Dip, Explosive Pull-Up

Progression path: Bar Muscle-Up Progression (level 4), Ring Muscle-Up Progression (level 3)

Used in

Hang & Hinge

Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.