STRENGTH / PULL
Your first pull-up.
From an assisted pull to your first unassisted rep. Build the movement one step at a time.
Bar · assistance if needed
Your path in three steps
Get familiar with pulling
Start with rows on a stable bar or rings. Choose a body position that lets you control both the pull and the return.
Use assistance
Practise pull-ups with foot support or a suitable training aid. Use enough assistance to move smoothly through the full range you can control.
Reduce the assistance
Gradually use less support. Try an unassisted rep when you can start the movement without swinging and finish it under control.
What to focus on
- Use a secure, load-bearing bar.
- Move without uncontrolled swinging.
- Stay in control as you lower.
A useful next step
Stay with a variation that allows several clean repetitions. Better control is progress, even before your first unassisted pull-up.
Enquire about coachingThese guides offer general orientation. Practise variations you can control and stop an exercise if it causes pain.