Fit Factory

Want your first pull-up? Start here 👀

Most people struggle with pull-ups because they skip the foundations and go straight to trying reps.

A strong pull-up starts with:
✔️ Grip strength
✔️ Shoulder control
✔️ Upper back strength
✔️ Time under tension

Here’s the progression:

1️⃣ Australian Rows
Build foundational pulling strength while keeping your feet supported. Focus on pulling your chest to the bar with control.

2️⃣ Dead Hangs
Improve grip strength and get comfortable supporting your full body weight on the bar.

3️⃣ Scapular Pulls
Learn how to properly engage your shoulders and lats before initiating the pull.

4️⃣ Negative Pull-Ups
Jump to the top position and lower yourself as slowly as possible. This helps build strength through the full movement pattern.

5️⃣ Pull-Up
Once you’ve built enough strength and control through the earlier steps, full pull-ups become much more achievable.

Don’t rush the process. Consistency is what gets you there 💪

Save this for your next upper body session.