And if you regularly crush your strength workouts or HIIT routines but still can’t seem to get your chin above the bar, you’re not alone. Be certain to grasp the stirrup cables with opposite hands so that your arms are crossed in front of you and your palms are facing forward.While keeping your chest up and maintaining a slight arch in your lower back, use your lats to pull your elbows toward your ribcage. Your thumb should be on the same side of the bar as your fingers, not wrapped around it. The pull-up is a great milestone for upper body strength and can be a serious confidence booster to keep you on track.For the true beginner, the pull-up can serve as an awesome long-term training goal, which can help newer fitness enthusiasts stay on track with their progress and motivated. Doing an eccentric pull-up instead of a regular one will make the exercise easier. If you’re just stepping up to the bar for the first time, the goal is to simply develop … (Go ahead, we won’t judge. Once you’re able to complete all reps and sets, move to Phase 4, which requires a partner. Your wrists should not be flexed. Following is another, similar routine that also allows more time for greater training volume.As you can see, this routine has no direct arm work. Once you’ve nailed those, use our “pull-up progression” section.And keep in mind: Though we’ve broken these down by skill level, starting with the beginner moves and working your way up is a great strategy for anyone, regardless of your fitness level.Standing with feet shoulder-width apart and arms at your sides, hold a heavy dumbbell in each hand.

Additionally, set your shoulder blades down the back by retracting and depressing them, as this will help secure the shoulder girdle from moving around during the pull-up.Once you’ve set your grip, retract the scapula slightly to create a firm foundation to begin your pull-up from. The procedure for performing wide-grip pull-ups is similar to the procedure for regular pull-ups discussed above. Sets of one rep eventually turn to two, two reps lead to sets of three, and before you know it, 10 or more pull-ups will be within your reach. Notice that on Wednesdays, wide-grip pull-ups are used to emphasize the lats and dumbbell curls are used for the biceps.Now let's take a look at a 4-way split routine. Upper body strength progress with the pull-up can be tracked by reps, technique, and overall movement efficiency. “However, there are moves that can help strengthen the muscles you use during a pull-up.”The major muscles involved include the large back muscles (your latissimus dorsi and rhomboids), posterior deltoids, and biceps. The best way to think about conquering a first pull-up is to pursue it like any other desirable skill. The following split utilizes all of the same exercises as the above 3-way split, but the exercises are arranged on four different training days.As you can see, with this 4-way split the legs and shoulders have their own training days, and wide-grip pull-downs are trained on back/biceps day. While you're pulling, focus on keeping your body straight without arching your back, swinging back and forth, or leaning too far backward. The workouts throughout the four weeks below can be used as supplementary work for what you already do, or as a stand alone program. When using a bar, be sure it is secure and stable in order to prevent a fall. Grip the bar underhand (palms facing you) with arms bent.Step off the box if your chin is already above the bar (or jump up so your chin is above the bar) and lower your body by extending your arms as slowly as possible. Hold for 15 seconds. That means “packing your scapula” — keeping shoulder blades pulled down and not allowing them to “wing” (poke out of your back) or come apart too far (which would hunch your shoulders).You’ll never forget your first… your first pull-up, that is.

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