Why This Lesson Matters

Jumping straight into full pull-ups often leads to frustration. Progressions break the movement into smaller, achievable steps — letting you build the right strength, technique, and confidence without stalling.

Step 1: Rows

Rows build horizontal pulling strength and help you practice body tension.

How to Do Them:

  1. Hold rings or a bar with palms facing in.

  2. Walk your feet forward — the more horizontal you go, the harder it is.

  3. Squeeze your glutes and core.

  4. Pull your chest to the rings/bar.

  5. Lower with control.

Goal: 3 sets of 8–10 clean reps .

Step 2: Scap Pull-Ups

These train your shoulder blades to activate properly — the hidden foundation of a strong pull-up.

How to Do Them:

  1. Hang from the bar, arms straight.

  2. Without bending elbows, pull shoulder blades down and back.

  3. Hold, then return slowly to full hang.

Goal: 2–3 sets of 6–8 controlled reps .

Mini Reflection

👉 Which felt harder for you — rows or scap pull-ups? That’s the weak link to double down on this week.

Pro Tip

Think of scap pull-ups as your “ignition switch.” If your lats don’t fire first, the pull-up will always feel heavier than it should.