Pull-Ups
The king of upper body exercises. Build the pulling strength essential for muscle-ups, levers, and climbing movements.
Focus Areas
Prerequisites
Pull-Ups
The king of upper body exercises. Build the pulling strength essential for muscle-ups, levers, and climbing movements.
Prerequisites
The pull-up stands as the fundamental pulling exercise in calisthenics—lifting your entire bodyweight until your chin clears the bar. This compound movement develops the latissimus dorsi, biceps, and core while serving as the gateway to advanced pulling skills. Beyond its role as a strength builder, the pull-up teaches body control and serves as a measurable benchmark for relative strength development.
At Beyond Movement, we recognise that achieving the first pull-up represents a significant milestone, particularly for those new to upper body training. Our systematic approach progresses through band-assisted variations, negatives, and isometric holds to build the specific strength required. The journey from zero to multiple pull-ups transforms not just physical capability but also confidence in one's ability to progress.
Pull-up strength serves as the foundation for numerous advanced skills while offering immediate benefits for daily life and athletic performance. The vertical pulling pattern strengthens the back in ways that counteract forward shoulder posture, while the grip strength developed enhances performance across all activities. For climbers, martial artists, and athletes, pull-up strength directly translates to sport-specific performance.
Prerequisites
Master these skills first:
- Basic hanging ability (30 seconds)
- No shoulder injuries
- Understanding of scapular engagement
- Commitment to consistent practice
Common Mistakes
Avoid these errors:
-
Kipping for first reps
Instead: Build strict strength first
-
Poor scapular engagement
Instead: Initiate with shoulder blades
-
Incomplete range of motion
Instead: Full extension to chin over bar
-
Neglecting negatives
Instead: Eccentric strength builds fastest
-
Impatient progression
Instead: Trust the process
Related Skills
Foundation
Ring Rows
Build powerful pulling strength with this fundamental ring exercise. Ring rows develop the back, biceps, and grip while teaching proper shoulder mechanics for advanced pulling movements.
Foundation
Dead Hang
Build grip strength and shoulder health with this fundamental hanging exercise. The foundation for all pulling movements.
Foundation
Scapular Awareness
Develop conscious control of your shoulder blades. Essential for safe and effective upper body training.
Foundation
Scapular Pull-Ups
Coming Soon
Progression
Chest-to-Bar Pull-Ups
Elevate your pulling strength with this advanced pull-up variation. Essential preparation for muscle-ups and high pulls.
Progression
Muscle-Up
The ultimate pulling exercise that combines an explosive pull-up with a dip transition. Master this dynamic movement to showcase true upper body power.
Progression
Weighted Pull-Ups
Add external load to build exceptional pulling strength. This progression method accelerates development toward advanced skills.
Progression
One-Arm Pull-Up
The ultimate test of pulling strength. This elite skill demonstrates exceptional back and arm power achieved through years of training.
Ready to Master Pull-Ups?
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