Pull-Up Guides

Seven stages take a complete beginner to a strict pull-up. Each guide below covers one stage: what it builds, how to train it twice a week, and the honest test that tells you you're ready to move up.

• How to Get Your First Pull-Up (From Absolute Zero)The complete 7-stage roadmap — start here.
• How Long Should You Be Able to Dead Hang?Stage 1: grip endurance, the honest foundation.
• The Active Hang: Shoulders That Actually WorkStage 2: scapular tension before any pulling.
• Scapular Pulls: The Smallest Pull-Up You'll Ever DoStage 3: the movement every rep starts with.
• Pull-Up Negatives: Build Strength on the Way DownStage 4: eccentric control that transfers fast.
• Top Holds + Thick-Band Pull-UpsStage 5: two tests — top-end strength and full-range volume.
• Thin-Band Pull-Ups: Almost All YouStage 6: minimal help, maximal honesty.