Pull-ups [1] are one of those exercises that leave you feeling like a total badass once you've mastered them. They're also one of those exercises that will leave your upper body feeling extremely sore, but in a good way. When done correctly and consistently, they'll improve your upper-body strength [2] as they work your latissimus dorsi, the long head of your triceps, and your pectoralis major.
If you're reading this and saying to yourself, "That's great, but I can't do a pull-up," stop right there. If you're a beginner, or you just want to be able to do more pull-ups without stopping, we've got you covered. The three pull-up progressions ahead will have you on your way to doing pull-ups without assistance in no time. Continue reading to learn how to perform each one.
Bent-Knee TRX Assisted Pull-Up
- Start with the TRX straps overshortened, as high as they can go.
- Grab the handles, and make sure your hands are directly over your shoulders and hips. Your spine should be straight, and your feet should be flat on the ground.
- Pull yourself up as high as you can, and then lower back down to the starting position.
- This counts as one rep. Complete three sets of 10 reps.
Banded Assisted Pull-Up
- Place a large resistance band [4] securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
- Stand on a stable object (a bench will work), and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.
- With a neutral spine and your abs engaged, pull yourself up. The band will provide you with momentum to lift your body up. Lower back down to the starting position.
- This counts as one rep. Complete three sets of eight reps.
Extended-Legs Assisted Pull-Up
- Start with the TRX straps overshortened, as high as they can go.
- Grab the handles, and make sure your hands are over your shoulders and hips. Your spine should be straight, and your legs should be fully extended.
- Pull yourself up as high as you can, and then lower back down to the starting position.
- This counts as one rep. Complete three sets of five reps.