{"id":8465,"date":"2022-11-22T05:45:00","date_gmt":"2022-11-22T06:45:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=8465"},"modified":"2022-11-23T03:27:32","modified_gmt":"2022-11-23T03:27:32","slug":"get-your-first-pull-up-or-chin-up-30-day-pull-up-progression-plan","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/get-your-first-pull-up-or-chin-up-30-day-pull-up-progression-plan\/","title":{"rendered":"Get Your First Pull-up Or Chin-up! 30-Day Pull up Progression Plan"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter wp-image-21827 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Pull-Up-Beach-713x315-1.jpg\" alt=\"After today&#039;s guide you&#039;ll be able to do a pull-up everywhere, like Steve does.\" width=\"713\" height=\"315\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Pull-Up-Beach-713x315-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Steve-Pull-Up-Beach-300x132-1.jpg 300w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><strong>Pull-ups are my favorite exercise of all time.<\/strong><\/p>\n<p><em><span style=\"font-weight: 400;\">But what if\u00a0you can\u2019t\u00a0do a pull-up yet?<\/span><\/em><\/p>\n<p><b>The answer:\u00a0<\/b><b>read this<\/b><b> ultimate guide on getting your first pull<\/b><b>&#8211;<\/b><b>up ASAP!<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585417\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-pull-up.gif\" alt=\"Here&#039;s a gif of a pull-up in perfect form.\" width=\"370\" height=\"208\" \/><\/p>\n<p><span style=\"font-weight: 400;\">We have helped hundreds of <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching Clients<\/a>\u00a0get their first pull-up, and we&#8217;ll cover our exact strategies below!\u00a0<\/span><\/p>\n<p style=\"text-align: center;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWe help people get their first pull-up, and we&#8217;re really good at it. Learn more:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><strong>As part of our <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101<\/a> series, we give you an exact plan to follow\u00a0leading you to your very first full pull-up:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#pull_up_tips\"><span style=\"font-weight: 400;\">Tips on how to start doing pull-ups.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#level_1_pull_up\"><span style=\"font-weight: 400;\">Level 1 Pull-up Workout: Bent Over Dumbbell Rows<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#level_2_pull_up\"><span style=\"font-weight: 400;\">Level 2 Pull-up Workout: Inverted Bodyweight Rows<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#level_3_pull_up\"><span style=\"font-weight: 400;\">Level 3 Pull-up Workout: Assisted Pull-ups<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#level_4_pull_up\"><span style=\"font-weight: 400;\">Level 4 Pull-up Workout: Top Holds and Bar Hangs<\/span><\/a><\/li>\n<li><a href=\"#level_5_pull_up\"><span style=\"font-weight: 400;\">Level 5 Pull-up Workout: Negative Pull-ups<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#level_6_pull_up\"><span style=\"font-weight: 400;\">Level 6: Doing Your First Pull-up or Chin-Up<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#level_7_pull_up\"><span style=\"font-weight: 400;\">Level 7: Advanced Pull-up Moves<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you can already do a pull-up (woot!), you might want to check out our article on <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\">proper pull-up form<\/a>, although we\u2019ll cover a lot of the same material here.<\/span><\/p>\n<p>Let&#8217;s do this thang.<\/p>\n<p><strong><span id=\"more-9278\"><\/span><\/strong><\/p>\n<h2><b><a name=\"pull_up_tips\"><\/a>Tips on How to Start Doing Pull-Ups<\/b><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"How to Get Your First Chin-up (or Pull-up)!\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ofEKWUFRHa0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>In the video above, Coach Jim walks you through the exact progression system we use with our coaching clients who want to get their first pull-up (or chin-up).<\/strong><\/p>\n<p>Before we get into exercises to progress into a pull-up, let\u2019s chat about some general strategies.<\/p>\n<p><strong>Consider the following three points when attempting to get your first chin-up or pull-up:<\/strong><\/p>\n<p><strong>#1) This should hopefully be obvious, but the more you weigh, the more you have to lift in order to complete a pull-up.<\/strong><\/p>\n<p>If you&#8217;re truly serious about completing a pull-up, start by getting your diet under control.<span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we say here at Nerd Fitness, 80-90% of weight loss comes down to what you eat (<a href=\"https:\/\/www.nerdfitness.com\/about-2\/rules-of-the-rebellion\/\" target=\"_blank\" rel=\"noopener noreferrer\">#4 in the Rules of the Rebellion<\/a>).<\/span><\/p>\n<h3><b>Here are some<\/b><b> resources to help you with weight loss:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><b>Tried to lose weight in the past without success?<\/b><span style=\"font-weight: 400;\"> I hear you, weight loss is super tough. Learn why in our article \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/why-cant-i-lose-weight-heres-the-truth\/\" target=\"_blank\" rel=\"noopener noreferrer\">Why Can\u2019t I Lose Weight?<\/a>\u201d for a deep dive into the subject. We also have the <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 Rules of Weight Loss<\/a> to help you get going.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Not sure what a proper diet looks like?<\/b><span style=\"font-weight: 400;\"> Check out our <em><a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">Guide on Healthy Eating<\/a> <\/em>for a full lesson on nutrition.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Wondering if <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-paleo-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Paleo<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-the-keto-diet-or-ketogenic-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keto<\/a>, or <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\">Veganism<\/a> can help you with weight loss?<\/b><span style=\"font-weight: 400;\"> They <\/span><i><span style=\"font-weight: 400;\">might.\u00a0<\/span><\/i><span style=\"font-weight: 400;\">Read our guide on <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">determining the perfect diet (for you)<\/span><\/a>.<span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>In the above guides, you\u2019ll find me stating that losing weight comes down to eating fewer calories than you burn.<\/b> Not sure how many calories you need? Check out our guide on <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">calculating your daily caloric requirements<\/a>.<\/li>\n<\/ul>\n<p><strong>#2) MAKE YOUR &#8220;PULL&#8221; EXERCISES A PRIORITY.<\/strong> A lot of people do every other exercise before doing any back-related exercises, if they do any at all.<\/p>\n<p>After <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">warming up properly<\/a>, your first exercise should always be the stuff that you want to work on the most &#8211; in this case, it&#8217;ll be your back muscles.<\/p>\n<p><span style=\"font-weight: 400;\">Until you get your first pull-up done, focus on the back exercises detailed in the levels and workouts in this guide. <\/span><\/p>\n<p><strong>#3) The progression we outline is a path that <b>works for most people<\/b>, but does NOT need to be followed to a T. <\/strong><\/p>\n<p>We 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 we recommend, that&#8217;s OKAY.<\/p>\n<p>This is the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner &#8211; that&#8217;s okay.<\/p>\n<p><strong>We recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise. <\/strong> If you want the <em>accelerated path<\/em>, move on up as faster as you can do 3 sets of 5 reps. You do you boo.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585369\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/Portlandia.gif\" alt=\"You can follow our path for a pull-up but feel free to make it your own!\" width=\"340\" height=\"191\" \/><\/p>\n<p><b>Want someone to build you a custom-made progression plan for doing your first pull-up? <\/b><span style=\"font-weight: 400;\">Our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a> will do just that, plus your coach can review your movements through our app so you\u2019ll know your training correctly and safely.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tYou\u2019re not alone on this journey. Let our Online Coaches help you conquer your first pull-up!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"level_1_pull_up\"><\/a>Level 1 Pull-up Workout: Bent Over Dumbbell Rows<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3584785\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/dumbbell-row.gif\" alt=\"Do a dumbbell row as a great beginner exercise to get strong enough for a pull-up!\" width=\"658\" height=\"370\" \/><\/p>\n<p><strong>We&#8217;re going to start with <b>bent-over dumbbell rows<\/b>, the most basic of back exercises, in case you&#8217;re starting from ABSOLUTELY square one.<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\"><b>Level 1 Pull-up Workout<\/b><\/span><b>:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bent-over dumbbell rows: 8 reps for each arm (or as many as you can do)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rest for a 2-minute break<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do another set<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat until you hit 3 sets<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">What weight should you start out with initially?<\/a><\/span><\/i><\/p>\n<p><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">Whatever allows you to get to at least 5 reps a set<\/span><\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you can do 3 sets of 8 reps (each arm), it\u2019s time to pick up a heavier dumbbell. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This will allow you to get stronger and stronger.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure you give yourself at least 48 hours until you do the <span style=\"text-decoration: underline;\">Level 1 Dumbbell Rows<\/span> again, so you can include these dumbbell rows for your workouts on:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Monday<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wednesday<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Friday<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As soon as you can do 3 sets of 8 reps, it\u2019s time to move up to a heavier dumbbell.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Once you can lift\u00a0<\/span><span style=\"font-weight: 400;\">a 25-pound (10kg) dumbbell or heavier, consider moving up to the <a href=\"#level_2_pull_up\">next level<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you are a little bit bigger than the average bear, you might want to stick with this step until you lose a little bit more weight and get stronger \u2013 maybe go to 35 or 40-pound (18kg) dumbbells.<\/span><\/li>\n<\/ul>\n<p><b>Want help designing your own workout routine? I\u2019ve got two options for you.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The first is to head over to \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">Build Your Own Workout Routine<\/a>\u201d and get your hands dirty. Our guide will walk you through building a full-body exercise program in 10 simple steps.<\/span><\/p>\n<p><b>The second is to have a <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Coach<\/a> do all the heavy lifting for you (not really, you still have to lift stuff),<\/b><span style=\"font-weight: 400;\"> by having them build you a tailor-made workout routine:<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tClick here to have a Nerd Fitness Coach build you a routine to start crushing pull-ups!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"level_2_pull_up\"><\/a>Level 2 Pull-Up Workout: Inverted Bodyweight Rows<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585382 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/steve-inverted-row-1.gif\" alt=\"Inverted rows are a great exercise to work on doing your first pull-up.\" width=\"631\" height=\"355\" \/><\/p>\n<p><strong>Bodyweight rows are the PERFECT precursor to pull-ups<\/strong> &#8211; they work the same muscles, <span style=\"font-weight: 400;\">and have you lifting your own bodyweight,\u00a0<\/span>just at a different angle.<\/p>\n<p><b>For this level, we\u2019ll provide you with two options:\u00a0<span style=\"font-weight: 400;\">You can also make adjustments.<\/span><\/b><\/p>\n<p><b>OPTION A: <\/b><b>IF YOU HAVE ACCESS TO A GYM OR WANT TO JOIN A GYM<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can follow the rest of this workout as part of our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6-Level Gym workout guide<\/a>, which will help you go from <span style=\"text-decoration: underline;\">total gym newbie<\/span> to <span style=\"text-decoration: underline;\">pull-up progressing badass<\/span>!<\/span><\/p>\n<p><b>At your gym, find your Smith Machine and set the bar at about chest height.\u00a0<\/b><\/p>\n<p><b>A higher bar makes the exercise easier to start:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585386 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-incline-inverted-row-1.gif\" alt=\"Start with inclined inverted rows for your pull-up workout. Then drop lower for more required effort.\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>And as you get stronger, you can set the bar lower:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585387 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-bodyweight-row-1.gif\" alt=\"As you get lower, like this, the row will be harder to do. Great way to progress into a pull-up.\" width=\"480\" height=\"270\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">Here\u2019s a whole post I did on <a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener\">inverted bodyweight rows<\/a><\/span><\/i><i><span style=\"font-weight: 400;\">.<\/span><\/i><\/p>\n<h3><b>Here\u2019s how to do an inverted bodyweight row:<br \/>\n<\/b><\/h3>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Set the bar at a height where it\u2019s challenging for you to complete 3 sets of 8 reps with two minutes of rest between sets.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Clench your butt and keep your abs tight and body straight throughout the exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pull your shoulder blades down and back towards each other (like you\u2019re trying to pinch a pencil between them behind your back).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Focus your mind on PULLING with your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pull until your chest touches the bar (not your neck).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">As soon as you can complete all 3 sets of 8 reps, set the bar heigh lower to make the exercise more difficult.<\/span><\/li>\n<\/ol>\n<p><b>If it helps, here is a video demonstration with gymnastic rings, but you can start with a bar as displayed in the images below.<\/b><\/p>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_q9t1tnbfpt dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img src=\"https:\/\/fast.wistia.com\/embed\/medias\/q9t1tnbfpt\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><span style=\"font-weight: 400;\">If you need to make the exercise less challenging, bend your knees and put your feet flat on the ground:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585388\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/inverted-row-bent-knee.gif\" alt=\"Bending your knees like so can be helpful to start doing inverted rows. \" width=\"480\" height=\"270\" \/><\/p>\n<p><b>Level 2 sample workout routine:<\/b><\/p>\n<ul>\n<li><b>Monday <\/b><span style=\"font-weight: 400;\">\u2013 3 sets of 8 reps of overhand bodyweight rows<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585405 \" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/overheand-row.gif\" alt=\"Alternate between an overheand and underhand bodyweight row.\" width=\"485\" height=\"273\" \/><\/p>\n<ul>\n<li><b>Wednesday<\/b><span style=\"font-weight: 400;\"> \u2013 3 sets of 8 reps of <\/span><span style=\"font-weight: 400;\">underhand bodyweight rows<\/span><span style=\"font-weight: 400;\"> (hands reversed)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><img loading=\"lazy\" class=\"aligncenter wp-image-3585390\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/bodyweight-row.gif\" alt=\"Alternate between underhand and overhand when doing bodyweight rows.\" width=\"485\" height=\"273\" \/><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Friday <\/b><span style=\"font-weight: 400;\">\u2013 3 sets of 8 reps of overhand bodyweight rows<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">(And then go underhand, overhand, underhand the following week)<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">As soon as you\u2019re doing bodyweight rows where your body is at a 45-degree angle or lower, you can <a href=\"#level_3_pull_up\">progress to Level 3<\/a>.<\/span><\/i><\/p>\n<p><b>OPTION B: IF YOU DON\u2019T HAVE ACCESS TO A GYM FOR INVERTED ROWS<\/b><b>:<\/b><\/p>\n<p><b>You have 4 paths here: <\/b><\/p>\n<p><b>1) Purchase a door frame pull-up bar, hang a pair of gymnastic rings from them. And then follow the same advice as above!<\/b><\/p>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_6tocuupzsd dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img src=\"https:\/\/fast.wistia.com\/embed\/medias\/6tocuupzsd\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><strong>2) Use your kitchen table for rows (BE CAREFUL):<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Bodyweight Row | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/OYUxXMGVuuU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>3) Do inverted rows between a couple chairs, as we walk you through in <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do Pull-ups Without a Bar:<\/a><\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3831702\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/row_dowel.gif\" alt=\"This gif shows Jim doing a row on chairs\" width=\"517\" height=\"291\" \/><\/p>\n<p><strong>4) Move up to Level 3 and progress with caution there.<\/strong><\/p>\n<p><b>If you are struggling with rows, you\u2019re not sure you\u2019re doing them correctly, or you\u2019re not sure how to progress to the next level, check out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 coaching program<\/a>.\u00a0<\/b><\/p>\n<p><b>It\u2019s the type of program that helped single mom Leslie lose 100+ pounds and start training with gymnastic rings and handstands!\u00a0<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3577194\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Leslie-Before-After-713x427-2.png\" alt=\"How did Leslie transform? Strength training. with pull-ups\" width=\"713\" height=\"427\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Leslie-Before-After-713x427-2.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Leslie-Before-After-300x180-2.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Leslie-Before-After.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Leslie-Before-After-600x359-2.png 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWant to get results like Leslie? Let us help you get your first pull-up ASAP! Learn more:\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"level_3_pull_up\"><\/a>Level 3 Pull-Up Workout: Assisted Pull-Ups<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585410\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/assisted-pull-up-band-steve.gif\" alt=\"Steve doing an assisted pull-up, a perfect precursor to a regular pull-up! \" width=\"681\" height=\"383\" \/><\/p>\n<p><b>Okay! It\u2019s time to get to ACTUAL pull-ups here! <\/b><span style=\"font-weight: 400;\">Personally, I don\u2019t like using the assisted pull-up machine in a gym as it doesn\u2019t give you the full feeling of a pull-up, but it\u2019s certainly better than nothing.<\/span><\/p>\n<p><strong>Instead, I recommend doing one of these alternatives:<\/strong><\/p>\n<p style=\"padding-left: 30px;\"><strong>#1) Assisted Pull-ups with a chair<\/strong><\/p>\n<p style=\"padding-left: 30px;\"><strong><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585411\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/assisted-pull-up-chair.gif\" alt=\"A chair can be a great tool to help you get your first pull-up.\" width=\"480\" height=\"270\" \/><\/strong><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Either one foot or two on the chair, depending on your needs. Your feet are ONLY there for support, use your upper body as much as possible.<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">You can also use a box or similar-sized object for the same result:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585412\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/assisted-pull-up.gif\" alt=\"A box can be used instead of a chair for a pull-up.\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"padding-left: 30px;\"><strong>#2)Assisted Pull-ups with exercise band:\u00a0<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585413\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/assisted-pull-up-staci.gif\" alt=\"Staci using a band for an assisted pull-up.\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"padding-left: 30px;\">You can get different types of exercise bands with different levels of strength, <span style=\"font-weight: 400;\">or a variety pack for easy progression.<\/span><\/p>\n<p style=\"padding-left: 30px;\">Put your foot in the exercise band and pull yourself up.<\/p>\n<p style=\"padding-left: 30px;\"><strong>#3) Assisted pull-ups with a partner:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585414\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/pull-up-friend.gif\" alt=\"A friend can be a great asset when you&#039;re trying to do a pull-up.\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"padding-left: 30px;\">Have a friend hold your feet behind you and help you complete each rep. Have them use the least amount of help possible to get you through your workouts.<\/p>\n<h3><strong>Here&#8217;s how to do an assisted pull-up:<\/strong><\/h3>\n<ul>\n<li>Clench your butt and keep your abs tight throughout the exercise &#8211; try not to swing like crazy.<\/li>\n<li>Keep your shoulder blades pinched behind you throughout the movement and focus on PULLING the bar down with your arms.<\/li>\n<li>Use the least amount of assistance that you can handle &#8211; as soon as you can do multiple pull-ups with both feet on the chair, switch to just one foot.<\/li>\n<li>If you&#8217;re using an exercise band, try to get a few bands of varying tension so you can decrease the resistance as you get stronger.<\/li>\n<li>As soon as you can do 3 sets of 8 with assistance, it&#8217;s time to move on to <a href=\"#level_4_pull_up\">Level 4<\/a>.<\/li>\n<\/ul>\n<p><strong>For another reference, Coach Jim and Staci show you how to do a variation of assisted chin-up right here:<\/strong><\/p>\n<p><iframe loading=\"lazy\" title=\"72 - Assisted Chin Up Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/s4lg3qdhr9?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><b>This is probably the TOUGHEST level before getting your pull-ups.<\/b><span style=\"font-weight: 400;\"> If you get stuck on \u201cassisted pull-ups\u201d and \u201cassisted chin-ups\u201d, you\u2019re not alone. This is where most people get stuck.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We work hand-in-hand with people like you to get them their first pull-up in our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching Program<\/a>. If you don\u2019t know how to fit these movements into your workouts, or you just want somebody to give you the exact workout to follow every day, we got you!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tNo guesswork. No confusion. Just a workout program that\u2019s customized for you. \t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>Finally, a workout that includes Level 3 pull-up exercises<\/b><\/p>\n<ul>\n<li><strong>Monday<\/strong> &#8211; Assisted Pull-ups &#8211; 3 sets of 8 reps<\/li>\n<li><strong>Wednesday &#8211; <\/strong>Inverted\u00a0Bodyweight Rows &#8211; 3 sets of 8 reps<\/li>\n<li><strong>Friday &#8211; <\/strong>Assisted Chin Ups &#8211; 3 sets of 8 reps<\/li>\n<\/ul>\n<p>This will help you ramp up to Level 4.<\/p>\n<h2><a name=\"level_4_pull_up\"><\/a>Level 4 Pull-Up Workout: Top holds and Bar Hangs<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3756795\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/staci-bar-hang.gif\" alt=\"Coach Staci showing you the bar hang\" width=\"599\" height=\"337\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Alright, so we\u2019ve started off great!<\/strong> We&#8217;re working those pulling muscles and assisted variations &#8211; but an actual chin-up might feel miles (or kilometers) away.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Heck, just even holding onto the bar may be a challenge without some assistance. <\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">What should we do now?\u00a0 <\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">How about we work on holding onto the bar!?!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3829680\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/chinup_hold_assisted.gif\" alt=\"\" width=\"500\" height=\"281\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Before we work on doing full range, unassisted chin-ups or pull-ups, it\u2019s really helpful to be strong and confident in holding unassisted parts of the movement.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><strong>This is where <span style=\"text-decoration: underline;\">Top Holds<\/span> and <span style=\"text-decoration: underline;\">Bar Hangs<\/span> come in!<\/strong><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><strong>#1) A Top Hold is exactly what it sounds like<\/strong> &#8211; we hold the top position of the chin-up or pull-up for several seconds (5 to 10). You\u2019ll likely find holding the top of the chin-up (palms facing you) easier than the pull-up.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3910427\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/top-hold.gif\" alt=\"Coach Jim holding at the top of a pull-up\" width=\"159\" height=\"282\" \/><\/p>\n<p><strong>This is definitely something that you want to first do assisted.<\/strong> We\u2019ll then work to transfer more weight &#8211; bit by bit over several workouts &#8211; off our feet and onto our arms until we\u2019re holding ourselves unassisted at the top.<\/p>\n<p>Using a band is a good option for assisted chin-ups, but using a box, bench, or another sturdy object will be a better option here.<\/p>\n<p>It will allow you to shift that weight onto your arms a little easier.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3829672\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/barhang_assisted.gif\" alt=\"\" width=\"489\" height=\"275\" \/><\/p>\n<p>That said, if all you have is a band for this exercise then that\u2019s ok! Look to use thinner and thinner bands, while lifting the feet and knees up a bit to further reduce assistance (as the band won\u2019t be stretched as far).<\/p>\n<p><strong>#2) On the other side of the movement, we have the Bar Hang<\/strong>&#8230;which is pretty much what it sounds like too!<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3622911\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/bar-hang.gif\" alt=\"Staci showing you the simple yet effective bar hang.\" width=\"487\" height=\"274\" \/><\/p>\n<p>T<span style=\"text-decoration: underline;\">o perform a bar hang<\/span>:<\/p>\n<ul>\n<li>Grab the bar with palms facing towards you or away from you. You\u2019ll likely find hanging with palms facing away from you to be a bit more comfortable. Either direction will help strengthen up your grip.<\/li>\n<li>Just like with the top hold, you\u2019ll want to start assisted then work to shift your weight from your feet onto your arms until you\u2019re hanging unassisted.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3910428\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/hang-assist-unassist.gif\" alt=\"This gif shows Coach Jim doing assisted then unassisted hangs. \" width=\"292\" height=\"519\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">To further supercharge this exercise<\/span>: once you are hanging unassisted, work on retracting your shoulders down away from your ears.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like so:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3910429\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/shoulder-retract.gif\" alt=\"Coach Jim doing a shoulder retract, shown from the back\" width=\"478\" height=\"269\" \/><\/p>\n<p>And so:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3910430\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/shoulder-retract-face.gif\" alt=\"Coach Jim doing shoulder retracts, shown from the front.\" width=\"480\" height=\"270\" \/><\/p>\n<p>This small movement is TOUGH (and you can even practice it assisted) but getting strong here will set your shoulders in an even better position for your first chin-up\/pull-up.<\/p>\n<p><strong>We\u2019ll look to hang from the bar (assisted or unassisted) for a total time of 30 seconds to 1 minute.<\/strong> At first this time may be broken up into several sets (e.g., 10 seconds, 10 seconds, 10 seconds), but you should eventually work up to one full set.<\/p>\n<p><em>So how should we integrate either of these into our training?<\/em><\/p>\n<p><strong>#1) For the Top Holds, do this at the start of your workout (after your warm-up) for 3 sets of 5 seconds.<\/strong> Make sure you give it your all! Really squeeze the muscles tight and put as much weight on the arms as possible!<\/p>\n<p><span style=\"font-weight: 400;\"><img loading=\"lazy\" class=\"aligncenter wp-image-3829679\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/chinup_hold.gif\" alt=\"\" width=\"459\" height=\"258\" \/><\/span><\/p>\n<p>With all that effort, you\u2019ll want to give yourself 30 seconds to a minute rest in-between. I know that sounds like a lot for just 5 seconds of work &#8211; but if you were working hard enough, you\u2019ll need it!<\/p>\n<p><strong><span data-preserver-spaces=\"true\">#2) For the Bar Hang, do this at the end of your workout for 30 seconds to a minute.<\/span><\/strong><span data-preserver-spaces=\"true\"> Again, look to complete this in as few sets as possible, while making the exercise as challenging as possible. Move from assisted to unassisted, with the shoulders retracted downwards.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3634602\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/ring-hang.gif\" alt=\"You can start your gymnastic ring training by simply hanging from the rings!\" width=\"398\" height=\"224\" \/><\/p>\n<p><span data-preserver-spaces=\"true\">If you have to take a break during the bar hang time, then take enough rest so that the next hold is productive.<\/span><\/p>\n<p><strong><span style=\"text-decoration: underline;\">Here Are the Exercises You Can Include for Your Level 4 Workout Routine<\/span>:<\/strong><\/p>\n<p><strong>Monday:<\/strong><\/p>\n<ul>\n<li><strong>Top Hold (Assisted or Unassisted)<\/strong> &#8211; 4 sets of 5 seconds<\/li>\n<li><strong>Assisted Pull-ups<\/strong> \u2013 3 sets of 8 repetitions<\/li>\n<li><strong>Bar Hang (Assisted or Unassisted)<\/strong>\u00a0&#8211; 30 seconds total time<\/li>\n<\/ul>\n<p><strong>Wednesday:<\/strong><\/p>\n<ul>\n<li><strong>Top hold (Assisted or Unassisted)<\/strong>\u00a0&#8211; 4 sets of 5-10 seconds<\/li>\n<li><strong>Bodyweight Rows<\/strong> \u2013 3 sets of 8 reps<\/li>\n<li><strong>Bar Hang (Assisted or Unassisted)<\/strong>\u00a0&#8211; 30 to 60 seconds total time<\/li>\n<\/ul>\n<p><strong>Friday \u2013<\/strong><\/p>\n<ul>\n<li><strong>Top Hold (Assisted or Unassisted)<\/strong>\u00a0&#8211; 4 sets of 5 seconds<\/li>\n<li><strong>Assisted Chin-ups<\/strong> &#8211; 3 sets of 8 reps<\/li>\n<li><strong>Bar Hang (Assisted or Unassisted)<\/strong>\u00a0&#8211; 30 seconds total time<\/li>\n<\/ul>\n<p>When you\u2019re able to perform the Top Holds and Bar Hangs unassisted, then it\u2019s time to move to the next level!!!<\/p>\n<h2>LEVEL 4.5 PULL-UP WORKOUT: (THE HIDDEN LEVEL)<\/h2>\n<h2><img loading=\"lazy\" class=\"aligncenter wp-image-3756954\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/front-plank.gif\" alt=\"Coach Staci showing you the front plant\" width=\"515\" height=\"290\" \/><\/h2>\n<p><strong>What\u2019s this??? Secret hidden exercises?<\/strong><\/p>\n<p>I just wanted to bring your attention to a great addition to any of these workouts &#8211; especially as things really ramp up.<\/p>\n<p><em>Ready for it? <\/em><\/p>\n<p><strong>It\u2019s . . . the front plank!<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3910433\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/front-plank-hold.gif\" alt=\"This gif shows Coach Jim doing a front plank\" width=\"421\" height=\"237\" \/><\/p>\n<p>The front plank (or any of your favorite midsection stabilization exercises) is a great exercise to do, should holding a Top Hold or a Bar Hang prove tough.<\/p>\n<p>If you haven\u2019t already felt it during the previous pull-up workouts &#8211; your middle needs to be involved too!<\/p>\n<p><strong>During a pull-up or chin-up, if we squeeze through the midsection and glutes, the nearby muscles are able to contract stronger through a phenomenon known as <em>muscle irradiation<\/em>.<\/strong><\/p>\n<p>Besides sounding like something the Fantastic Four encountered in space, this cool \u201ctrick\u201d can help engaged nearby muscles in the midsection, including those big back muscles that pull us up!<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3910434\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lat-muscles.png\" alt=\"A picture showing the latissimus dorsi muscles\" width=\"365\" height=\"337\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lat-muscles.png 648w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lat-muscles-300x277-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lat-muscles-610x564-1.png 610w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/lat-muscles-600x555-1.png 600w\" sizes=\"(max-width: 365px) 100vw, 365px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">You can see muscle irradiation for yourself if you\u2019ve ever been asked to flex your biceps for someone. You\u2019ll instinctually squeeze your hand tight, because it helps the biceps engage stronger!<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>If needed, throw in some front planks work near the end of your workout.<\/strong> <\/span><\/p>\n<p>You can even start on your knees:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594852\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/knee-plank.gif\" alt=\"If you can&#039;t do a normal plank, start with doing them on your knees until you can advance.\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Look to hold 30 seconds to one minute of total time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alright, back to our regular scheduled programming!<\/span><\/p>\n<h2><a name=\"level_5_pull_up\"><\/a>Level 5 Pull-Up Workout: Negative Pull-Ups<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585415\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/negative-pull-up.gif\" alt=\"Staci jumping up to do a negative pull-up.\" width=\"670\" height=\"377\" \/><\/p>\n<p><b>Okay! We are now DANGEROUSLY close to getting our first pull-up!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The big step at this level is doing a negative pull-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab onto the bar with an overhand grip<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Jump so your chest is touching<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Slowly<\/span><span style=\"font-weight: 400;\">\u00a0lower yourself under control\u00a0until you\u2019re at the bottom of the movement.<\/span><\/li>\n<\/ol>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_xhbopbw3tg dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img src=\"https:\/\/fast.wistia.com\/embed\/medias\/xhbopbw3tg\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><span style=\"font-weight: 400;\"><strong><span style=\"text-decoration: underline;\">WARNING<\/span>:<\/strong> This can be very dangerous if you\u2019re very overweight, which is why I\u2019d recommend moving slowly through steps 1-3 first.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">However, once you have a decent amount of back strength (which you got from Levels 1, 2, and 3), doing negatives is a great way to build arm and back strength.<\/span><\/i><\/p>\n<p><b>You have two options for negative pull-ups:<\/b><\/p>\n<ol>\n<li>Hop up on a chair to get above the bar and then lower yourself back down. The name of the game is \u201cin control.\u201d<\/li>\n<li><span style=\"font-weight: 400;\">Jump above the pull-up bar, and then begin to lower yourself back down IN CONTROL.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You don\u2019t need to lower yourself so slowly that one repetition destroys you\u2026lower yourself at a controlled speed \u2013 Counting to \u201cthree Mississippi\u201d during the movement is a good tempo.<\/span><\/p>\n<p><b>Here are the exercises you can include for your Level 5 Workout Routine:<\/b><\/p>\n<p><strong>Monday:<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Negative Pull-ups<\/strong> &#8211; 4 sets of 1 rep<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Assisted Pull-ups<\/strong> \u2013 3 sets of 8 reps<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Bar Hang (Unassisted)<\/strong> &#8211; 30 seconds total time<\/span><\/li>\n<\/ul>\n<p><strong>Wednesday:<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Top Hold (Unassisted)<\/strong> &#8211; 4 sets of 5-10 seconds<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Bodyweight Rows<\/strong> \u2013 3 sets of 8 reps<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Bar Hang (Unassisted)<\/strong> &#8211; 60 seconds total time<\/span><\/li>\n<\/ul>\n<p><strong>Friday:<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Negative Chin-ups<\/strong> &#8211; 4 sets of 1 rep<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Assisted Chin-ups<\/strong> &#8211; 3 sets of 8 reps<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Bar Hang (Unassisted)<\/strong> &#8211; 30 seconds total time<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once you\u2019re doing all of the negative repetitions in each exercise<\/span>&#8230;<a href=\"#level_5_pull_up\">you&#8217;re ready <span style=\"font-weight: 400;\">to do a pull-up<\/span><\/a>.<\/p>\n<p><span style=\"font-weight: 400;\"><strong>As you\u2019ll see above, we\u2019re giving you the \u201cpull\u201d exercises if you are <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">building your own workout<\/a>.<\/strong> If you want a good <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">beginner gym workout program<\/a>, these movements will fit in perfectly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alternatively, we can do all of the heavy lifting for you (well, not ALL the heavy lifting) &#8211; <strong>we\u2019ll create a specific workout so all you have to do is log into your <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">NF Coaching App<\/a> each morning and do the workout your coach prescribed!<\/strong><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tNever wonder what to do next. Learn how our coaching app can tell you exactly what to do every day!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"level_6_pull_up\"><\/a>Level 6 &#8211; Doing Your First Pull-up or Chin-up<\/h2>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_bjt84txk9w dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img src=\"https:\/\/fast.wistia.com\/embed\/medias\/bjt84txk9w\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><strong>OH BOY! My dear Rebel, it&#8217;s time for a&#8230;<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585417\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-pull-up.gif\" alt=\"We made it! Here&#039;s Staci doing a pull-up!!!\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>At this point you have two options:<\/b><\/p>\n<p><b>A <span style=\"text-decoration: underline;\">chin-up<\/span><\/b><b> is when you grab the bar with an underhand grip with your palms facing towards you.<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585418\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/chin-up-staci.gif\" alt=\"A chin-up is a pull-up, but with your hands facing towards you.\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Many find chin-ups slightly easier than&#8230;<\/span><\/p>\n<p><b>A pull-up<\/b><b> is when you grab the bar with your palms facing away from you. <\/b><span style=\"font-weight: 400;\">Seeing as this is a pull-up guide&#8230;<\/span><\/p>\n<h3><b>HOW TO DO A PULL-UP, STEP-BY-STEP:<\/b><\/h3>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Proper Pull Up | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/IwlDSQx5u3A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grab the bar with a grip slightly wider than shoulder-width, with your hands facing away from you.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start from a dead hang.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Engage your shoulders, pull them down and back towards each other (like you are pinching a pencil between your shoulder blades!)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Flex your stomach, pull your body until your chest touches the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Slight pause, yell out \u201cI\u2019m a champion!\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\">Lower yourself <i>all<\/i> the way back down to a dead hang.<\/li>\n<\/ol>\n<p><b>We cover all of this and more in our post \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do a Proper Pull-Up<\/a>,\u201d but the above will get you started<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Depending on your weight, your level of fitness and strength, and how far along you are in these progressions, you might be able to start with even more than one pull-up.<\/span><\/p>\n<p><b>At this point, you can be a full Gym Class Hero by <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">following a Gym Workout<\/a> with these movements in there for your \u201cpull\u201d exercises:<\/b><\/p>\n<p><b>\u00a0Level 6 routine weekly schedule:<\/b><\/p>\n<p><strong>Monday:<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Pull-ups<\/strong> &#8211; 4 sets of 1-2 reps (move onto the next exercise if you can\u2019t perform a rep)<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Assisted Pull-ups<\/strong> \u2013 3 sets of 8 reps<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Bar Hang (Unassisted)<\/strong> &#8211; 60 seconds total time<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Wednesday:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Negative Chin-ups<\/strong> &#8211; 4 sets of 1 rep<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Bodyweight Rows<\/strong> \u2013 3 sets of 8 reps<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Bar Hang (Unassisted)<\/strong> &#8211; 60 seconds total time<\/span><\/li>\n<\/ul>\n<p><strong>Friday:<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Chin-ups<\/strong> &#8211; 4 sets of 1-2 reps (move onto the next exercise if you can\u2019t perform a rep)<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Assisted Chin-ups<\/strong> &#8211; 3 sets of 8 reps<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Bar Hang (Unassisted)<\/strong> &#8211; 60 seconds total time<\/span><\/li>\n<\/ul>\n<p><b>Congratulations! <\/b><span style=\"font-weight: 400;\">You\u2019re now doing pull-ups. Make sure you watch that video above to make sure you\u2019re doing pull-ups with proper form. Nearly everybody does them incorrectly, with bad form.<\/span><\/p>\n<p><b>Want to make sure you have proper form with your pull-ups? <\/b>C<span style=\"font-weight: 400;\">heck out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Coaching program<\/a>! Our spiffy mobile app lets you send video of your pull-ups directly to your coach, who will provide feedback so you can perfect your technique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They\u2019ll also build a workout program that\u2019s custom to your situation, which will have you doing sets of 10 pull-ups in NO time!<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tHave your Nerd Fitness Coach build you a pull-up workout and check your form! Click here to learn more!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><a name=\"level_7_pull_up\"><\/a>Level 7 &#8211; Advanced Pull-up Moves<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585445 size-full\" title=\"Weighted pull ups\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/weighted-pull-up-steve.jpg\" alt=\"Now you can move onto advanced pull-ups like Steve is doing here.\" width=\"637\" height=\"357\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/weighted-pull-up-steve.jpg 637w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/weighted-pull-up-steve-300x168-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/weighted-pull-up-steve-600x336-1.jpg 600w\" sizes=\"(max-width: 637px) 100vw, 637px\" \/><\/p>\n<p><strong>Once you&#8217;re able to do 3 sets of 10 pull-ups or chin-ups, you have a few options:<\/strong><\/p>\n<p><strong>OPTION #A: Continue to get better at doing more reps<\/strong> &#8211; 3 sets of 12, 3 sets of 15, 4 sets of 20, etc.<\/p>\n<p><strong>OPTION #B: Start doing other types of pull-ups.<\/strong><\/p>\n<h3><strong>Here are some advanced pull-ups you can try:\u00a0<\/strong><\/h3>\n<p><b>#1) WIDE GRIP PULL-UPS <\/b><span style=\"font-weight: 400;\">(grab the bar WAY out with both hands):<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585422\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/wide-grip-pull-up.gif\" alt=\"Maintaining a wide grip is a great advanced pull-up.\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>#3) SIDE TO SIDE PULL-UPS<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585423\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/side-to-side-pull-up.gif\" alt=\"Another form of an advanced pull-up for you. Shift your weight from arm to arm.\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>#4) RING PULL-UPS<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585424\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/ring-chin-up.gif\" alt=\"If you own some rings you can use them like so for some advanced pull-ups.\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>#5) TOWEL PULL-UPS (<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-improve-your-wrist-mobility-and-grip-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">Great for grip strength<\/a>)<\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How To Improve Grip Strength | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/AMdBQ1UXkLc?start=260&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>OPTION #C) Add weight with a weight belt and do <\/b><b>weighted pull-ups<\/b><b> or weighted chin-ups:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585428\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/weighted-pull-up.gif\" alt=\"A weighted pull-up is great for progressive overload on your muscles. \" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>Personally, my favorite thing to do in a gym is weighted pull-ups; if you&#8217;re at this level and interested in doing so, here&#8217;s what you need to do:<\/strong><\/p>\n<ol>\n<li><strong>Get a weight belt. <\/strong>I <a title=\"bought this one\" href=\"http:\/\/www.amazon.com\/gp\/product\/B001P0S3XU\/ref=as_li_ss_tl?ie=UTF8&amp;tag=nerdfitn-20&amp;linkCode=as2&amp;camp=217145&amp;creative=399349&amp;creativeASIN=B001P0S3XU\" target=\"_blank\" rel=\"noopener noreferrer\">bought this one<\/a>\u00a0on Amazon and it&#8217;s worked out incredibly well for me. I&#8217;ve tried doing the whole &#8220;put weights in a backpack&#8221; and it certainly works, but the angle of the weights hanging off your back is weird. With a weight belt, the weight hangs down between your legs (not a euphemism) so it feels more natural.<\/li>\n<li><strong>Add small amounts at a time. <\/strong>Most gyms will have 2.5 lb (roughly 1kg) weights; you might feel stupid putting on a big weight belt and only hanging a tiny weight off it, but you need to start somewhere.<\/li>\n<li><strong>Consistently add more weight. <\/strong>I&#8217;ll warm up with two sets of 5 pull-ups with no extra weight, and then do 3 sets of 5 weighted pull-ups. If I can complete all 3 sets of 5 reps (with my chin over the bar for every rep), I&#8217;ll make a note to add 2.5 or 5lbs (1 or 2kg) to my weight belt for the next time.<\/li>\n<\/ol>\n<p><b>Here\u2019s how to incorporate these Level 6 exercises into your <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">gym workout routine<\/a>: <\/b><\/p>\n<ul>\n<li><strong>Monday<\/strong> &#8211; <a title=\"weighted chin ups\" href=\"http:\/\/www.youtube.com\/watch?v=KkA3Gi8vN3U\" target=\"_blank\" rel=\"noopener noreferrer\">Weighted Chin Ups<\/a> &#8211; 3 sets of 5 reps<\/li>\n<li><strong>Wednesday <\/strong>&#8211; <a title=\"Elevated Feet Body Weight Rows\" href=\"http:\/\/www.youtube.com\/watch?v=6AptmglPQ30\" target=\"_blank\" rel=\"noopener noreferrer\">Elevated Feet Body Weight Rows<\/a> &#8211; 3 sets of max repetitions<\/li>\n<li><strong>Friday <\/strong>&#8211; Wide Grip Pull-ups &#8211; 3 sets of maximum repetition<\/li>\n<li>(The following week, I&#8217;d alternate by doing the chin-ups without weight, and then doing weighted pull-ups<\/li>\n<\/ul>\n<p><b>Where do you go from here? How about working towards one of the most impressive exercises of all time? The MUSCLE UP (warning: uber advanced)!<\/b><\/p>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_73pe1v8eft dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img src=\"https:\/\/fast.wistia.com\/embed\/medias\/73pe1v8eft\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><b>Our new app, Nerd Fitness Journey, not only has an <span style=\"text-decoration: underline;\">adventure to get you your first pull-up<\/span>, but we&#8217;ll also show you exactly how to do cool bodyweight tricks like the muscle-up too. <\/b>No guesswork needed here, just jump into the app and follow the missions and workouts for the day.<\/p>\n<p>You can try your free trial TODAY, right here:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<h2><b>Lift Yourself Up (A Life With Pull-Ups)<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585446 size-full\" title=\"PeruPullUps\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/steve-pull-up-stairs.jpg\" alt=\"The world can be your pull-up bar as Steve is showing here. \" width=\"705\" height=\"368\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/steve-pull-up-stairs.jpg 705w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/steve-pull-up-stairs-300x157-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/steve-pull-up-stairs-600x313-1.jpg 600w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/p>\n<p><b>No matter your starting point, you CAN do pull-ups.<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">And you WILL do pull-ups with this guide.\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t need to follow the progression above exactly \u2013 it\u2019s merely one path that you can take in order to reach the promised land\u2026where the pull-ups flow like wine and the women instinctively flock like the Salmon of Capistrano.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585432\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/pull-up.gif\" alt=\"High Five! You are now doing pull-ups!\" width=\"295\" height=\"252\" \/><\/p>\n<p><strong>Just ask Christina, who can now do multiple sets of pull-ups &#8211; <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-christina-lost-50-pounds-31-total-inches-and-did-her-first-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">her story is incredible:<\/a><\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3234685 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Christina-Before-After-Front-713x472-1.png\" alt=\"Christina started rocking pull-ups after Nerd Fitness Coaching\" width=\"713\" height=\"472\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Christina-Before-After-Front-713x472-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Christina-Before-After-Front-300x199-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Christina-Before-After-Front-768x509-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Christina-Before-After-Front-600x397-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Christina-Before-After-Front.png 959w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Or <a href=\"https:\/\/www.nerdfitness.com\/blog\/bronwynathena-success-story\/\" target=\"_blank\" rel=\"noopener noreferrer\">Bronwyn<\/a>, who lost 50+ lbs and now does chin-ups with her daughter on her back!<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Weighted chin-ups - 10 Dec 12\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/Y_8RgF5dyHg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>For people looking for the next step, we\u2019ve built 3 options that might float your boat:<\/b><\/p>\n<p><b>1) If you are somebody that wants to get results like the women above and follow a tailor-made pull-up strength program designed around their life and goals, <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>check out our popular 1-on-1 Online Coaching Program<\/b><\/a><b>.<\/b><\/p>\n<p>You\u2019ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.<\/p>\n<p><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tClick here to learn how Nerd Fitness Coaching can help you achieve your first pull-up!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><strong><b>#2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!<\/b><\/strong><\/p>\n<p>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). We even have an awesome adventure to help you get your first pull-up!<\/p>\n<p>Try your free trial right here:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>3) Join our free community, the Nerd Fitness Rebellion, and we\u2019ll send you\u00a0<\/b><b>our free Strength 101 Guide, which you can get when you sign up in the box below:<\/b><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"9278\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"35.173.203.248\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-11-23 02:32:49\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p>Follow the path that works for your schedule, your experience, and your level of comfort with this movement &#8211; there&#8217;s no shame in going slowly and progressing safely.<\/p>\n<p>And if you&#8217;re gung ho about pull-ups, ready for negatives and trying to squirm for that first rep, feel free to go for it. Just be safe.<\/p>\n<p><em>When you DO finally do a pull-up, I want to be the first to know &#8211; email me at <a title=\"NerdFitness.com\" href=\"mailto:steve@nerdfitness.com\" target=\"_blank\" rel=\"noopener noreferrer\">steve@nerdfitness.com<\/a> and tell me about it! <\/em><\/p>\n<p><strong>For the Rebellion,<\/strong><\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><strong>PS: <\/strong>Check out our other three articles on pull-ups:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do a Proper Pull-up (Correct Form)<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/5-common-mistakes-when-doing-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 Common Pull-Up Mistakes<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/pull-up-alternatives\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do Pull-ups Without a Bar<\/a><\/li>\n<\/ul>\n<p><b>PPS: Want to learn more?\u00a0<span style=\"font-weight: 400;\">Read the rest of the <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101<\/a> series:<\/span><\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/01\/14\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Beginner Strength Workouts<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/01\/14\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 Gym Workouts for Beginners<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-hire-a-good-personal-trainer\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Find a Good Personal Trainer<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: Inverted Rows<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: How to Squat<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: The Press<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training 101: The Deadlift<\/a><\/li>\n<\/ul>\n<p><strong>###<\/strong><\/p>\n<p>Photo Souce: <a href=\"https:\/\/en.wikipedia.org\/wiki\/File:1119_Muscles_that_Move_the_Humerus_b.png\" data-fslightbox=\"gallery1\">Muscles that Move the Humerus<\/a><\/p>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\">Get Your First Pull-up Or Chin-up! 30-Day Pull up Progression Plan<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pull-ups are my favorite exercise of all time. But what if\u00a0you can\u2019t\u00a0do a pull-up yet? The answer:\u00a0read this ultimate guide on getting your first pull\u2013up ASAP! We have helped hundreds of Online Coaching Clients\u00a0get their first pull-up, and we\u2019ll cover our exact strategies below!\u00a0 As part of our Strength Training 101 series, we give you [\u2026]<br \/>\nThe post Get Your First Pull-up Or Chin-up! 30-Day Pull up Progression Plan first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":8467,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8465"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=8465"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8465\/revisions"}],"predecessor-version":[{"id":8506,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8465\/revisions\/8506"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/8467"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=8465"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=8465"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=8465"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}