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Pull Up Progression Workout for Beginners

By Suman Roy

Experience
Beginner (1-2 years)
Time
42 minutes/day | 3 days/week | 1 weeks
Good for
Men's Build Muscle, Men's Gain Strength
Equipment
Bands, Bodyweight, Cable, Dumbbell, Pull up bar
Description

This workout focuses on the muscles involved in a pull up for beginners to become more familiar with the exercise. The pull up is considered one of the best exercises an individual can perform in order to build impressive upper body size and strength. Pull ups works all major muscles of your back, biceps and forearms. Beginners tend to face a lot of difficulty in performing this exercise when first starting out, but this progression will have you mastering pull ups in no time. You can perform this program any 3 days of the week, but be sure to leave at least a day of rest between workouts.


NOTES:

1. Follow a proper stretching and warm up routine before starting any workout.

2. Maintain strict form in all exercises. Compromising on form may lead to injury.

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Workout Overview

Week 1

Day 1: Workout A

Day 2: Workout B

Day 3: Workout C

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1


Workout A

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ExerciseSetsRepsRest
1. Chin Up Bar Hang
Chin Up Bar Hang demonstrationPlay Chin Up Bar Hang demonstration

While hanging, focus on pulling your shoulder blades (scapula) together.
43045s
2. Pull-up
Pull-up demonstrationPlay Pull-up demonstration

Perform isometric hold in this exercise. Jump and reach the top position and hold yourself at that position for a period of 10-15 secs. Then slowly come down in a controlled manner.
410 - 1545s
3. Inverted Row
Inverted Row

Use a pronated grip, slightly wider than shoulder width.
4560s
4. Lat Pulldown
Lat Pulldown demonstrationPlay Lat Pulldown demonstration

Perform controlled eccentric and get a full lat stretch between reps by elongating the arms at top.
46 - 860s

Workout B

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ExerciseSetsRepsRest
1. Chin Up Bar Hang
Chin Up Bar Hang demonstrationPlay Chin Up Bar Hang demonstration

Perform this using a towel. Wrap a towel around the chin up bar and hang.
43045s
2. Pull-up
Pull-up demonstrationPlay Pull-up demonstration

Perform eccentric only pull up. Start at top of the bar with chin over bar, and perform a three-five second negative, focusing on feeling the back muscles stretch and lengthen in a slow and controlled manner while descending.
45 - 660s
3. Assisted Chin-Up with Band
Assisted Chin-Up with Band demonstrationPlay Assisted Chin-Up with Band demonstration

Use a pronated grip, slightly wider than shoulder width. Choose a band with enough resistance that will make you struggle for the last rep. Perform a slight one second pause at the top and bottom of every rep.
45 - 660s
4. Chest Supported Dumbbell Row with Isohold
Chest Supported Dumbbell Row with Isohold demonstrationPlay Chest Supported Dumbbell Row with Isohold demonstration

Have palms facing away from you as you row, with your shoulder blades down the back and your elbows going towards your hips before rowing the dumbbell up.
48 - 1060s

Workout C

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ExerciseSetsRepsRest
1. Chin Up Bar Hang
Chin Up Bar Hang demonstrationPlay Chin Up Bar Hang demonstration

Use a wide grip for this exercise.
43045s
2. Resistance Band Assisted Pull Up (From Knee)
Resistance Band Assisted Pull Up (From Knee) demonstrationPlay Resistance Band Assisted Pull Up (From Knee) demonstration

Pull your chin over the bar, and perform a slight pause to engage the back muscles.
4560s
3. Lat Pulldown
Lat Pulldown demonstrationPlay Lat Pulldown demonstration

Perform controlled eccentric and get stretch between reps by elongating the arms at top.
48 - 1060s
4. Incline Bench Two Arm Dumbbell Row - Pronated Grip
Incline Bench Two Arm Dumbbell Row - Pronated Grip demonstrationPlay Incline Bench Two Arm Dumbbell Row - Pronated Grip demonstration

Make sure your shoulder blades stay down the back and your elbows go back towards your hips before rowing the dumbbell up.
48 - 1060s

Date Created: 11/28/2018, UTC


Last Updated: 4/18/2021, UTC

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