Pull Up

* Scroll down to view videos.
* Ranked from easiest to hardest.
* Shot Fall 2019 in Central Park NYC.

The Pull-Up Movement Library has dozens of different videos that cover movement progressions, assistance exercises, and various ways to play and learn the pull-up or chin-up.

At its root, the pull-up is an upper-body pulling compound strength exercise. The pull-up can be executed on multiple different apparatuses, but the most popular and widely used are a straight steel pull-up bar or gymnastics rings.

The pull-up is one of my favorite exercises. It would make my top list of strength movements if I were to be limited to only 5 exercises that I could utilize in my training. One of the unique challenges of the pull-up is there are two types of people who approach them.

First, you have people who can already do them, and they want to do more reps, want more weight, and want variety with their training.

Second, you have another group of people who haven’t worked up to a pull-up yet. This group will generally be interested in training programs to guide them to get to their first pull-up and more.

This pull-up movement library is geared towards both of those types of fitness enthusiasts. Each will find dozens of ideas on how to enhance your pull-up training.

Also, for those who don’t have a pull up yet, the Beginner Pull-Up Program will teach you how to go from 0 pull-ups to 10 strict pull-ups quickly and efficiently. There are dozens of lessons, videos, graphs, and detailed exercise programming to help you reach your pull-up goals.

I’m quite proud of my pull-up movement library. I hope you enjoy it.

1. Weighted Pull-Up with Dumbbell

2. Squat Assisted Pull-Up

3. Ring Row At 45 Degrees

4. Leg Assisted Pull-Ips In Squat Rack – Chest Level – 1 Foot Under Shoulders

5. 90 Degree Knee Bend Leg Assisted Pull-Up

6. Leg Assisted Pull-Ups In Squat Rack – Chest Level – 2 Feet On Box – Low Box

7. 60 Degree Knee Bend Leg Assisted Pull-Up

8. Ring Rows | Parallel To Ground

9. 30 Degree Knee Bend Leg Assisted Pull-Up

10. Leg Assisted Pull-Ups In Squat Rack – Chest Level – 2 Feet On Box – Low Box + Weight

11. Straight Leg Assisted Pull-Ups

12. Leg Assisted Pull-Ups In Squat Rack – Chest Level – 2 Feet On Box – High Box + Weight

13. Elevated Straight Leg Assisted Pull-Ups

14. Elevated Supine Ring Rows

15. Strict Ring Pull-Ups

16. Kipping Pull-Up

17. Butterfly Pull Ups

18. Strict Pull-Up

19. Belly Button Pull-Ups

20. Bar Kipping Pull-Up

21. Butterfly Pull-Up Practice – Circles Under The Bar

22. Chest To Bar Butterfly Pull-Ups

23. Banded Pull-Up

23. Weighted Pull-Up With Dip Belt