Pull 12: Final Pull-Up Progression Workout

Move slowly and deliberately to avoid sudden movements.

Keep circles smooth and controlled—avoid jerky motions.

Breathe steadily and deeply to maximize relaxation and blood flow.

Gradually increase the range of motion as your joints warm up.

Perform each movement for 15-20 seconds, or until joints feel loosened.

Customize your routine slightly based on the specific demands of your workout.

Keep your movements light and bouncy, not stiff or stompy.

Maintain a steady breathing rhythm, especially in longer sets.

Engage your core to support posture and absorb shock.

Land on the balls of your feet and roll through the foot gently to protect your knees.

Scale the speed based on your fitness goal—slower for warm-up, faster for conditioning.

Stay relaxed in the shoulders and arms, avoiding unnecessary tension.

Squeeze Your Shoulder Blades: Focus on squeezing your shoulder blades together as you pull the band apart. This ensures that you engage the muscles of your upper back effectively.

Keep Arms Straight but Not Locked: Maintain straight arms during the movement, but avoid locking your elbows to protect your joints and maximize muscle engagement.

Core Engagement: Keep your core tight to prevent arching your back as you pull the band apart. A stable core helps maintain proper posture and prevents compensations.

Controlled Movement: Perform the movement slowly and with control, both when pulling the band apart and when returning to the starting position. Avoid jerking or using momentum.

Breathing: Exhale as you pull the band apart and inhale as you return to the starting position. Proper breathing helps maintain focus and control.

Keep your wrist neutral throughout the movement to prevent strain.

Use a light resistance band to prioritize control and full range of motion.

Place a rolled-up towel under your elbow to improve muscle activation and prevent compensation.

Focus on high reps (12-20) with slow, controlled movement rather than heavy resistance.

Maintain even tension in the band throughout the motion to avoid jerky movements.

Keep your wrists neutral to avoid unnecessary strain.

Squeeze your glutes and engage your core to maintain body control.

Try a slight pause at the top to increase time under tension and improve muscle engagement.

Start the pulling motion by first engaging your scapulas before bending your arms.

Wrap your thumbs around the bar and use chalk or gloves for better hold.

If struggling with full reps, focus on negative pull-ups to build strength.

Keep your knees tucked tightly to reduce unnecessary movement.

Squeeze your glutes and core to maintain a rigid body line.

Use a controlled tempo to maximize strength gains—especially on the eccentric phase.

Adjust the angle of your body (pushing your knees further away from your chest into an advanced tuck front lever) to find an appropriate difficulty level.

Breathe steadily and avoid holding your breath, as it can cause unnecessary tension.

If grip is an issue, try wrapping your thumbs around the bar or rings for extra security.

Keep Arms Straight – Do not bend your elbows; the movement should come only from the scapula.

Engage Your Core – Helps prevent excessive body movement or swinging.

Control the Descent – Avoid dropping too fast; lower with control.

Breathe Properly – Inhale while lowering, exhale while pulling your scapula together.

Use a Full Range of Motion – Ensure you fully depress and retract your scapula.

Body Alignment: Keep your body in a straight line from head to heels. Engage your core and glutes to prevent your hips from dropping or rising.

Hand Placement: Your hands should be positioned just outside of shoulder-width for optimal stability. Moving them closer or wider will target different muscles.

Elbow Positioning: Keep your elbows at about a 45-degree angle from your body, not flaring out too far to avoid shoulder strain.

Breathing: Inhale as you lower yourself, and exhale as you push back up. Controlled breathing improves strength and endurance.

Controlled Movements: Lower yourself slowly to build strength, then push back up with a smooth, steady motion.

Straight Body Line: Ensure your body forms a straight line from your head to your heels. Avoid raising or lowering your hips too much, as this can compromise form.

Core Engagement: Keep your core muscles tight throughout the entire exercise. This helps stabilize your spine and prevents your hips from sagging or arching.

Elbow Positioning: Your elbows should be directly under your shoulders, creating a strong base of support. This will also help engage your shoulders and reduce strain.

Steady Breathing: Focus on controlled, deep breaths. Inhale through your nose and exhale through your mouth, which helps stabilize your core and manage endurance.

Avoid Tension in the Neck: Keep your neck neutral by looking down at the floor to prevent any tension or strain in the neck.