Beginner

Pull-Ups

The king of upper body exercises. Build the pulling strength essential for muscle-ups, levers, and climbing movements.

2-6 months (first pull-up)

Focus Areas

Strength Foundation Calisthenics Back Arms Shoulders

Prerequisites

Basic hanging ability (30 seconds)

No shoulder injuries

Understanding of scapular engagement

Commitment to consistent practice

Beginner

Pull-Ups

The king of upper body exercises. Build the pulling strength essential for muscle-ups, levers, and climbing movements.

2-6 months (first pull-up)

Focus Areas: Strength Foundation Calisthenics Back Arms Shoulders

Prerequisites

Basic hanging ability (30 seconds)

No shoulder injuries

Understanding of scapular engagement

Commitment to consistent practice

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.

Beginner Intermediate

2-4 weeks

Foundation

Dead Hang

Build grip strength and shoulder health with this fundamental hanging exercise. The foundation for all pulling movements.

Beginner

2-4 weeks

Foundation

Scapular Awareness

Develop conscious control of your shoulder blades. Essential for safe and effective upper body training.

Beginner Intermediate

2-4 weeks

Foundation

Scapular Pull-Ups

Learn to initiate pulling movement with shoulder blade depression

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.

Intermediate Advanced

2-4 months (after regular pull-ups)

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.

Advanced

3-6 months (with prerequisites)

Progression