Popsugar Health & Fitness Workouts How to Do Pull-Ups The 3 Exercises That Will Finally Teach You How to Do a Pull-Up 28 August 2018 by Tamara Pridgett Image Source: POPSUGAR Photography / Tamara Pridgett Pull-ups 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 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. Related: This Is How Brie Larson Mastered a Pull-Up — According to Her Trainer Bent-Knee TRX Assisted Pull-Up Image Source: POPSUGAR Photography / Tamara Pridgett 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. 1 / 3 Banded Assisted Pull-Up Image Source: POPSUGAR Photography / Tamara Pridgett Place a large resistance band 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. 2 / 3 Extended-Legs Assisted Pull-Up Image Source: POPSUGAR Photography / Tamara Pridgett 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. 3 / 3 Trainer TipsGIF ExercisesFitness TipsBodyweight ExercisesBeginner WorkoutsBack ExercisesArm ExercisesStrength TrainingWorkouts