Glenn Dawson breaks down pull-ups into four stages: inverted rows, assisted pull-ups with a knee pad, negative reps, and full pull-ups. He recommends 5-10 sets of inverted rows to train your nervous system, then progresses through assisted variations before combining everything into an unassisted pull-up.
Are you struggling with your first pull-up? Watch this video. I'm going to show you step by step how to get your first pull-up. Step 1, we're going to do the inverted row. You're not strong enough to do a pull-up yet, so you want to start with something that you can do that still works the same muscles. I'm going to start with overhand grip. Pull away from the bar, keep your body and your core straight. Don't be wobbling around and thrusting, and pull to your lower chest. Once you've done an overhand, I want you to go underhand as well to work more of your biceps and your lats. Go a little closer So you're working both muscles. The next thing you want to do for 5 to 10 sets, depending on how good you can go, you want a lot of repetitions for your central nervous system and to just build strength in this movement. We're going to start with an assisted pull-up. First things first, you're going to put your knee on the pad. That'll lower the pad and your body weight. Then retract your shoulder blades down and in and hold. Use your lats, these muscles here, to pull up, and your arms. Keep those shoulder blades down and in as you move. Next, we still can't do a full pull-up yet, but we're going to start with negatives. That negative rep will still charge your CNS and make you much stronger. So you're going to jump up to the top of the full position and then lower yourself slowly. Lastly, when you're ready, put them all together and you have it.
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