Many pull-up plans (and many pull-up bars!) are built for men. On average, women have a lower upper-body-strength starting point and smaller hands compared to men, ...

2. Build Your Muscular Endurance. Once you can hold yourself at the top of a pull-up—chin over bar—for at least 10 seconds, it’s time to focus on lowering yourself slowly and with control.

The Women's Health Ultimate Pull-Up Plan strength training guide features nine full-body workouts to help you do an unassisted pull-up and boost grip strength. Do A Pull-Up—Even As A Total ...

In its simplest terms, the pull-up seems pretty basic: hang from a bar, then pull yourself up to it. It’s not complicated, but that sure doesn’t mean that it’s easy. In fact, this bodyweight ...

Test and Retest: Perform a 60-second pull-up test every 4–6 weeks to track progress. Track Your Workouts: Log your reps, sets, and training variations to monitor improvement.

Perform negative reps by slowly lowering yourself from the top position of a pull-up or push-up, fighting gravity for 3-5 seconds. Use resistance bands as needed to achieve a full range of motion.

Chin-ups and pull-ups are different exercises that target the muscles in varying degrees, so it’s not straightforward to say a specific number of chin-ups equals a pull-up.

Pull-up variations like the flexed arm hang hold can build strength in the muscles used to perform pull-ups, while also improving your technique on the bar. It’s a great way to learn the top ...

Warm-up with the Pull-up Pyramid 1-5, stretch/jog between sets (20 seconds) + one-mile run: This half-pyramid warm-up requires you to do 15 pull-ups in five sets of increasing reps: 1 pull-up, jog ...

Here’s how to do the pull-up hold step-by-step, the benefits, and a few tips and exercises you can try to help you build to your first pull-up. How to do the flexed arm hang (pull-up hold) ...

“Gradually [you can] build up to full pull-ups by increasing the difficulty of these modifications,” Anderson says. Trust us, in no time, you’ll be banging out a bunch of pull-ups at the bar. 1.