"I want to do a pull-up!" is a great fitness goal. It requires strength, technique, reasonably healthy body composition, and a little bravery. Here’s how to get there:

Work through stages of progress and practice one of these types of pull-ups 2-3 times per week. Add other assistance work like bent dumbbell rows, pulldowns, rear felt flyes, etc.

Stages of Pull-Up variations:

1. Machine assisted pull-ups: Work your way up until you can do 5 reps with assistance equal to only 30% of your bodyweight. This is potentially the longest phase, so be patient and use a linear progression model. If you’re unsure what that is, email me!

2. Band-assisted: Use a medium-heavy band and practice at 3-6 reps until you can do 5-6 reps with a 3/4" band. Feel free to mix and match with machine assisted.

3. Jumping pull-ups: This is my secret weapon. Use tiny toe jumps, smallest jump possible, to get to the top, and descend slowly. 3 sets of 3-5 reps. This teaches you to pull fast, but controlled.

4. Go for it! Full pull-ups. If you complete techniques 1, 2, and 3 and practice over about 12 weeks, you will be there!

Example workout:

Warm-up with resistance band rows or pulldowns.

1. Stage-appropriate Pull-Ups variety

3 sets x 3-6 repetitions with 90 seconds rest between.

2A. Single-Arm Dumbbell Rows

2B. Rear Lateral Raises

2C. Romanian Deadlifts

3 sets as a circuit, 8-10 reps each. Choose weight that don’t cause technique failure, but heavy enough that completing 12 reps of any single exercise would be nearly impossible.

3A. Cable Straight-Arm Pulldowns

3B. Dumbbell Bicep Curls

3C. Hanging Leg / Knee Raises

Again, 3 sets as a circuit, 10-12 reps each. Choose weight that don’t cause technique failure, but heavy enough that completing 15 reps of any single exercise would be nearly impossible.

If Hanging Leg Raises are hard to do without swinging too much, try Vertical Leg Raises on a stand made for it, Flutter Kicks, or Lying (floor) Leg Raises, but then also add timed hanging on the pull-up bar for increased grip strength.

If you're stuck or struggling with Step 1, or want other example workout options, email me with “Pull-Ups” as the subject and I'll give you a progression plan for getting to that 30% from wherever you are now. I'll also be glad to help with assistance exercises if you have questions!