Achieving your first strict pull-up is one of the most rewarding milestones in your fitness journey. It requires a combination of upper body strength, core stability, and proper technique. Whether you’re just starting or have been working on it for a while, this guide will walk you through the essential exercises and progressions to help you conquer your first strict pull-up.
Pull-Up Progressions:
Pull-up progressions are the stepping stones to achieving a full strict pull-up. These exercises help you build the strength and technique needed to get your chin over the bar with confidence. Here are five key progressions to add to your routine:
- Ring Row
The ring row is an excellent starting point because it allows you to build foundational pulling strength while controlling the level of difficulty. The ring row targets the muscles used in pull-ups, including your lats, traps, and biceps, without the full body weight demand of a pull-up. It’s perfect for developing the pulling strength needed to progress to more challenging variations. Adjust the angle of your body to make it easier or harder, focusing on engaging your back and pulling your chest to the rings.
- Toenail Spot
This variation involves setting up a pull-up bar at a lower height and using your toes as support. Place your knees on the ground, use your toes to help lift yourself up and pull your chest to the bar. The toenail spot reduces the amount of body weight you’re lifting, allowing you to practice the pull-up movement with support while developing proper pull-up mechanics. - Negative Pull-Up
Negative pull-ups focus on the eccentric (lowering) phase of the pull-up. Jump or use a box to get your chin over the bar, then slowly lower yourself down in a controlled manner. Negative pull-ups is effective for building muscle strength and control by targeting the lats, biceps, and forearms, teaching your body how to handle your body weight while improving the muscle endurance needed for a strict pull-up. - Jumping Pull-Up
Start with your feet on the ground or a box, jump up to get your chin over the bar, and then lower yourself down slowly. Focus on controlling the descent as much as possible. The jumping pull-up combines a burst of power with controlled lowering, helping you develop explosive strength and muscle memory. This exercise reinforces the muscles needed for the pull-up. - Banded Pull-Up
Using a resistance band, loop it around the pull-up bar and place one foot or knee into the band. The band will help lift some of your body weight, making the pull-up movement easier. Banded pull-ups provide assistance where you need it most—at the bottom of the movement. They help you work through the full range of motion, allowing you to build strength evenly throughout the pull-up. As you get stronger, you can progress to thinner bands with less assistance.
Top 5 Exercises to Build Strength for Your First Strict Pull-Up
In addition to pull-up progressions, you’ll need to focus on strength-building exercises that target the specific muscles involved in a pull-up. Here are the top five exercises to add to your training routine:
- Bench Row
The bench row is a great exercise for developing the pulling strength in your back, biceps, and shoulders. Set up with a bench and a dumbbell, pulling the weight towards your hip while keeping your core engaged. The bench row strengthens the muscles of the upper back and lats, which are crucial for the pulling phase of a strict pull-up. It also improves grip strength, which is essential for maintaining your hold on the bar. - Banded Lat Pull Down
Using a resistance band, pull the band down towards your waist while keeping your back straight and core tight. It’s an excellent exercise for beginners to build lat strength without needing access to heavy weights. - Scap Pull-Up
Start by hanging from the pull-up bar with your arms fully extended. Without bending your elbows, pull your shoulder blades down and back, engaging your lats and creating a small upward movement. Scap pull-ups focus on scapular retraction, which is the first movement of a strict pull-up. They help improve shoulder stability and engage the upper back, setting you up for success when transitioning to full pull-ups. - Active Hang Bar
The active hang involves hanging from the pull-up bar with your shoulders engaged (think shoulders down and away from your ears). Hold this position for as long as possible. The active hang builds grip strength and shoulder stability, two essential components of a successful pull-up. It also reinforces the importance of maintaining proper form during the movement. - Hollow Hold Core Work
Lie on your back with your arms extended overhead and your legs straight. Lift your shoulders and feet off the ground, creating a hollow position by tightening your core. Core strength plays a significant role in pull-up performance. The hollow hold teaches you to engage your core muscles, helping you maintain a stable body position during the pull-up and reducing unnecessary swinging.
Achieving your first strict pull-up is a process, but with the right progressions and strength-building exercises, you’ll get there! Incorporate these progressions and exercises into your weekly workout routine, and be patient with your progress. Remember, consistency is key.
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