top of page
  • hollyfory

Get Your Pull-Ups in 2023!

Does being able to do a pull-up unassisted sound so far off to you? I have heard the words so many times, “I don’t think I’ll ever be able to do a pull-up.” And you know what I’m always thinking? “If you’re not willing to practice often, then YOU’RE EXACTLY RIGHT!”

There are many variations of pull-ups you can do. This program, however, will primarily focus on negatives, horizontal pulling and using different levels of resistance.

There will be 4 exercises in this program. You will complete these exercises 2-3 times a week for 4-6 weeks. At the end of the time, you can reevaluate. Take a week off, and then just start the program all over again! Even if you’re not repping out strict pull-ups by the end of the time frames, or even by the end of the year, you are bound to see MAJOR improvements in your pull-up strength if you do these things consistently. As you work, make sure you focus on turning on the correct muscles. (Think lats and scapula)


  • Do 2 of 4 exercises 2-3 times per week for 4-6 weeks

  • Example: #1 and #2 on Monday - #3 and #4 on Wednesday - #2 and #4 on Friday

  • Grip- Usually a pull-up grip is going to be double overhand. Double underhand grip would be considered a "chin-up". With that being said, I believe it is okay to mix up your grips as you go- even one hand under, one hand over grip on occasion.

1- Pull-Up Negative- (jump to the top of a pull-up and lower yourself as slowly as you can. Do not use band. If it's 1 second down or 5 just slowly go down.) Do 3 sets of 3-5 reps. If you need a small box to reach, that is okay.

2- Ring or Rope Rows- 2 sets to failure (ring row shown below) Stay as strict and "straight" as possible.

3- Max Pull-Up- (with lightest band possible)- Aim for no more than 3-5 reps. (This should be really challenging) *See banded pull-up variation below

4- Banded pull-downs- Hang 2 resistance bands (or even just one) from the rig and sit or kneel on the ground and pull the bands to right below your chin or top of chest (replicating a pull-up.) Try not to shrug while doing this. Focus on turning on the right muscles as you work.


As you get two to three weeks in- try NO CHIN REACH! See if you can fight to keep that neutral neck while you complete your pull-up reps, not allowing yourself to reach your chin to the bar in order to finish the rep.

Believe you can and you’re halfway there. (1% better every day!) Small changes can lead to BIG results.

Let's get those pull-ups!


Recent Posts

See All


bottom of page