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Everybody's Gym

If there is one question we get asked the most as instructors its – “How do i do a pull up”

Before we get into exercises to progress into a pull-up, let’s chat about some general strategies:

#1) This should hopefully be obvious, but the more you weigh, the more you have to lift in order to complete a pull-up.

If you’re truly serious about completing a pull-up, start by getting your diet under control.

#2) MAKE YOUR “PULL” EXERCISES A PRIORITY. A lot of people do every other exercise before doing any back-related exercises, if they do any at all.

After warming up properly, your first exercise should always be the stuff that you want to work on the most – in this case it’ll be your back muscles.

Until you get your first pull-up done, focus on the back exercises detailed in the levels and workouts below.

#3) The progression below is a path that works for most people, but does NOT need to be followed to a T.

I give sample sets and reps and when to move up, but if you feel like you can progress sooner or want to try doing full pull-ups sooner than I recommend, that’s OKAY.

This is the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner – that’s okay.

What exercises compliment the pull up

Level 1 Pull-up Workout: Bent Over Dumbbell Rows

Level 2Pull-Up Workout: Inverted Bodyweight Rows

Level 3 Pull-Up Workout: Assisted Pull-Ups

Level 4 Pull-Up Workout: Negative Pull-Ups

Level 5 – Doing Your First Pull-up or Chin-up

Time to get started – book in with one of the team now.

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Everybody’s Gym is a local friendly Spalding Gym. A gym for Everybody!

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