Master Pull-Ups with these 3 Effective Progressions for Beginners

Pull-ups have always been a fixture on strength programs. They look simple with the lack of equipment required and are very effective. But they take some time to develop. Are you stuck trying to get your first pull-up?

Want to master the pull-up but you’ve hit a wall? Personal trainer @_Chloelongstafft has put together some effective progressions to improve your pull-ups and get you started.

Try these 3 pull up progression drills!

1. Assisted pull-ups
2. Eccentric pull-ups
3. Jumping pull-ups

Progression #1: Assisted pull-ups

To perform assisted pull-ups, you must loop a resistance band around a pull-up bar, place one foot or knee in the band, and use it as assistance to support your body weight as you perform the pull-up motion.

Make note of the resistance band you are using. You may start with a thicker band that assists with the pull-up but over time you should reduce the band to a lighter resistance as your strength and confidence increases.

Haven’t got a long resistance band? You can find a range of RAZE Powerbands here.

Progression #2: Eccentric pull-ups

To do eccentric pull-ups, start at the top of the pull-up position and slowly lower yourself down, focusing on the lowering (eccentric) phase of the movement; this helps build strength and control, particularly in the muscles used during the pull-up motion.

Progression #3: Jumping pull-ups

To perform jumping pull-ups, start with your feet on the ground, then jump up, using the momentum to assist in pulling your chin over the bar; this variation helps build upper body strength and prepares you for full pull-ups by developing the necessary pulling motion and engaging the relevant muscles.

Let Chloe takes you through the progressions:

Gym Kit Required

• Resistance bands –  The RAZE 41″ Powerbands are excellent for stretching, joint mobility and pre-activation routines, but combined with equipment they can also add some real variation to your strength training program. This is down to the fact that power bands vary resistance over the duration of a movement – more stretch = more resistance.Get your hands on a resistance band here! 

Let us know how you get on!