Pull Ups Progressions

Pull-up Progressions and Movements Seen in the Video
*Movements are shown in order of increasing difficulty

1. One Arm Lat Pulls
2. Narrow Lat Pulls
3. Wide Lat Pulls
4. Seated Rows
5. Low Cable Rows
6. W’s
7. DB Rows
8. High DB Rows
9. Full Range Straight Arm Pull-downs
10. Barbell Bent Over Rows
11. DB Bent Over Rows
12. Inverted Rows – Overhand
13. Inverted Rows – Underhand
14. Inverted Rows – Feet Elevated – Underhand
15. Inverted Rows – Feet Elevated – Overhand
16. Side to Side Inverted Rows
17. Prince Pull-ups (Game Blouses)
18. Banded Pull-ups
19. Less Banded Pull-ups
20. Jump Up – Slow Negative
21. Isometric Holds
22. Chin-ups
23. Pull-ups
24. Corner Pull-ups (great for those with elbow/wrist issues)
25. Corner Chin-ups (great for those with elbow/wrist issues)
26. Narrow Pull-ups Version 1
27. Narrow Pull-ups Version 2
28. Mixed Grip Pull-ups
29. Wide Grip Pull-ups
30. Side to Side Pull-ups
31. Pop Outs
32. Grappler Pull-ups
33. Pull-ups with Knee Raise
34. Gorilla Ups
35. L-sit Pull-ups
36. Reach Ups
37. Towel Pull-ups Version 1
38. Towel Pull-ups Version 2
39. Towel Chin-ups
40. See Saw Pull-ups
41. Revolving Thick Bar Pull-ups
42. Revolving Thick Bar Chin-ups
43. Climbing Pull-ups
44. Muscle Ups