Turn Weak Arms Into Power Machines With These Seven Pull Up Progression Workouts

Admiring individuals who can perform pull-ups is common, as it demonstrates significant upper-body strength. Many mistakenly believe this skill is exclusive to elite athletes, when in fact, anyone can master it through targeted exercises. Here are seven exercises to help you achieve your first pull-up.1. **Renegade Rows**: Begin on all fours with dumbbells beside you. Transition to a plank, engaging your core. Alternately lift each elbow up towards the ceiling, completing 10 reps per side.2. **Dumbbell Holds**: Choose a challenging pair of dumbbells and hold for 30 seconds, gradually increasing to one minute. Repeat three times.3. **Inverted Rows**: Grab a bar and lean back, supporting your weight. Pull your chest towards the bar, repeating 10 times.4. **Modified Inverted Rows**: Bend your knees to reduce bodyweight while pulling.5. **Lateral Pull Down**: Engage your upper back to lower the bar with controlled form, performing 10 reps.6. **Hollow Hold**: Extend and hover your legs and arms while engaging your core.7. **Dead Hang**: Hang from a bar, maintaining a strong grip, starting with 10 seconds.Once you’ve established strength, consider beginner pull-up variations, like chair-assisted or band-assisted pull-ups, upgrading to regular and advanced versions as you improve. Regular pull-ups offer numerous health benefits, from enhanced...