Pull-ups are cool and all…But sometimes getting your first Pull-up can feel like MILES away.
Fear not my Friend 😀
Here’s 4 Movements/Progressions we recommend to head you in the right direction to getting your First Pull-up!



1. Active Bar Hang 
A good place to start is performing an active Bar hang – This gets you familiar with hanging on a Pull-up bar and also helps develop grip strength, stability on the bar and the right position for the Pull-up (think shoulders back and actively engage the Lats.
Aim for 3 sets of 15-30 seconds.


2. Ring Rows 
The Ring row is a great exercise to build upper body Pulling Strength (exactly what you need to perform a Pull-up) 
Aim for 3 sets of 8 -12 reps (Pause at the top of the Ring row for 2 seconds if you can!)
 

3. 5. Chin over Bar holds 
Chin over Bar holds will help to strengthen the really important muscle groups you need, to perform a Pull-up (lower traps/rhomboid) These muscle’s play a massive part in keeping the shoulder in a stable position when performing the movement. 
Aim for 3 sets of 15 – 30 seconds


I would recommend doing these Progressions 2 – 3 x a week. But make sure it’s spread out during the week. (You don’t want to do these 2 days in a row)
Let us know how you go 😀

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