Pull-up bar exercise table

Got a pull-up bar at home? This progressive table guides you from your first reps to advanced pulling strength.

GYM

David Jodar

6/19/20261 min read

Beginner level (weeks 1 to 4)

Dead hang

Pronated grip, active shoulders.

3 sets of 20 to 30 seconds. Rest: 60 seconds.

Negative pull-ups

Lower slowly from the top, over 4 to 5 seconds.

3 sets of 5 to 6 reps. Rest: 90 seconds.

Scapular pull-up

Scapular activation without bending the elbows.

3 sets of 8 to 10 reps. Rest: 60 seconds.

Intermediate level (weeks 5 to 10)

Pull-ups (pronated grip)

Classic pull-up, wide grip.

4 sets of 6 to 8 reps. Rest: 90 seconds.

Chin-ups (supinated grip)

Narrow grip, more biceps activation.

4 sets of 8 to 10 reps. Rest: 90 seconds.

L-sit pull-up

Legs parallel to the floor, core engaged.

3 sets of 5 to 6 reps. Rest: 120 seconds.

Advanced level (week 11 onward)

Archer pull-up

One arm does most of the work, the other stays extended as a guide.

4 sets of 4 to 5 reps per side. Rest: 120 seconds.

Explosive pull-ups

Maximum pull, chest to the bar.

4 sets of 4 to 6 reps. Rest: 120 seconds.

Assisted one-arm pull-up

With a resistance band, as progression toward the one-arm pull-up.

3 sets of 3 to 4 reps per side. Rest: 150 seconds.

Tip: rest at least 48 hours between back sessions. Move up a level once you can complete all sets with good form for two consecutive weeks.

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