Why This Lesson Matters

By now, you’ve built strength with rows, scap pull-ups, holds, and negatives. The next step is piecing it all together into your first full rep — and then stacking consistent progress on top.

How to Attempt Your First Pull-Up

  1. Dead Hang Start – Full extension, grip tight, core engaged.

  2. Active Hang – Shoulders down, lats on.

  3. The Pull – Drive elbows down and back, chest rising toward bar.

  4. Chin Over Bar – Pause briefly at the top.

  5. Controlled Descent – Lower slowly, arms fully extended.

Building Volume Safely

  • Aim for 1 perfect rep at first — don’t rush to string them together.

  • Once you can hit 1 rep cleanly, try 3–5 sets of singles.

  • Gradually work toward 2 reps per set, then 3, and so on.

  • Pair your attempts with rows or negatives so you’re still accumulating strength.

Common Mistakes to Avoid

❌ Using momentum (kipping or swinging).
❌ Half reps (not going to full hang or chin above bar).
❌ Holding your breath (exhale as you pull).

Mini Reflection

👉 What will landing your first pull-up mean to you? Write it down — it’ll keep you motivated on the tough days.

Pro Tip

Treat pull-ups like a moving plank. The tighter your body is, the lighter you’ll feel on the bar.

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