The Daily BJ |

Pullups 101

The pullup is arguably the best upper body exercise on the planet. But it's also one of the most difficult moves to master since it involves pulling up your entire bodyweight.

In this deep dive into everything you need to know about the pullup, we cover:

- The benefits and muscles worked
- Optimal form and technique
- Pull up mobility work
- The differences between various gripping options
- 3 ways to to build up to your first pullups
- And more!

PROGRAMMING NOTES
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These are the 3 key techniques to help you build the stability, strength, and skill to do your first pullup. Swipe left to see a video demo of each technique.
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1. HANGS
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Build isometric strength and stability by holding the following 3 key positions for time: top, middle, & bottom. Build up to 30-60 second holds for the top & middle and 1-2 minute holds for the bottom.
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2. NEGATIVES
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Build eccentric strength by taking 5-10 seconds to lower from the top to bottom. Either jump up or walk/climb up to the top position from rep to rep. Build up to 5-10 reps for multiple sets.
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3. ASSISTED REPS
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Unload your bodyweight with band or leg assistance to build muscle and endurance with higher reps. Sets of 8-12+ reps are ideal here.
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Train the pullup 3 days per week with a day of rest between workouts for best results. I recommend dedicating a day to each of the 3 aforementioned techniques. Do 3-5 sets with a full 2-3 minutes rest between sets. And do your pullup work first thing at the start of your workout when you're most fresh and focused.