Posted on October 28, 2015 by Jenny Cromack

Everyone should be able to complete a pull up, it’s a key back exercise that assists with posture, spinal stability and even strength in lower body movements such as the squat and the deadlift.

Getting to the point where you can achieve doing a pull up, or numerous pull ups, is a difficult task, however it is possible….we promise!

Here is a 10 week pull up programme designed to help you achieve your first pull up, or indeed improve your pull up performanc). The assumptions made before you start this program are that:

·         You can presently hold your own body weight from the pull ups bars (20 seconds is ideal). If not practice this first.

·         You are unable to complete a pull up (if you can perform pull ups this programme should still help to improve your pull up strength)

Week 1: Neutral Grip Negatives (complete session x2 per week)

·         A. Neutral grip negative pull ups (lower body down for 5 seconds) jump back up and repeat 3-5 reps for 3-5 sets. Rest as long as necessary to complete the desired reps. It’s okay to use a medium sized band for support during this movement if you need.

·         B1. One Arm DB Rows x 5 sets, 8 reps per arm

·         B2. PRonated Grip Lat Pull Down x 5 sets, 8 reps (build up to heaviest 8 reps possible)

Week 2: Neutral Grip Negatives (complete session x2 per week)

·         A. Neutral grip negative pull ups (lower body down for 8 seconds) jump back up and repeat 3-5 reps for 3-5 sets. Rest as long as necessary to complete the desired reps. Use a smaller band if required.

·         B1. One Arm DB Rows x 5 sets, 6 reps per arm

·         B2. Pronated Grip Lat Pull Down 5 sets, 6 reps (build up to heaviest 6 reps possible)

Week 3: Supinated Grip, Negatives (complete session x2 per week)

·         A. Supinated Grip Negative Chin Ups (lower body down for 6 seconds) jump back up and repeat 3-5 reps for 3-5 sets. Rest as long as necessary to complete the desired reps.

·         B1. Bent Over Barbell Rows Pronated Grip x 8 sets, 6 reps

·         B2. Face Pulls using Cable Machine x 8 sets, 12 reps

Week 4: Supinated Grip, Negatives (complete session x2 per week)

·         A. Supinated Grip Negative Chins (lower body down for 9 seconds) jump back up and repeat 3-5 reps for 3-5 sets. Rest as long as necessary to complete the desired reps

·         B1. Bent Over Barbell Rows Pronated Grip x 8 sets, 6 reps

·         B2. Face Pulls using Cable Machine x 8 sets, 12 reps

Week 5: Pronated Grip, Negatives (complete session x2 per week)

·         A. Pronated Grip Negative Chins (lower body down for 7 seconds) x 5 sets, 3 reps

·         B1. Neutral Grip Lat Pull Down x 10 sets, 5 reps (around 80% 1 RM)

·         B2. Incline Low Trap DB Raise x 10 sets, 6 reps

Week 6: Pronated Grip, Negatives (complete session x2 per week)

·         A. Pronated grip negative chins (lower body down for 10 seconds) x 6 sets, 2 reps

·         B1. Neutral Grip Lat Pull Down x 8 sets, 6 reps (around 80% 1 RM)

·         B2. Incline Low Trap DB Raise x 8 sets, 8 reps

Week 7: Neutral Grip, Negatives (complete session x2 per week)

·         A. Pronated Grip Negative Chins (lower body down for 15 seconds) x 6 sets , 2 reps

·         B1. Seated Supinated Grip Horizontal Row x 8 sets, 6 reps

·         B2. DB Reverse Delt Lateral Raise x 8 sets, 8 reps

Week 8: Neutral Grip, Negatives (complete session x2 per week)

·         A. Pronated Grip Negative Chins (lower body down for 12 seconds) x 6 sets, 3 reps

·         B1. Seated Supinated Grip Horizontal Row x 8 sets, 6 reps

·         B2. DB Reverse Delt Lateral Raise x 8 sets, 8 reps

Week 9: Pronated Grip, Negatives (complete session x2 per week)

·         A. Pronated Grip Negative Chins (lower body down for 10 seconds) x6 sets, 2 reps

·         B1. Supinated Grip Horizontal Barbell Row x 8 sets, 5 reps (raise feet to increase difficulty)

·         B2. Standing DB Hammer Curls x 8 sets, 6 reps

Week 10: Pronated Grip, Negatives (complete session 2x per week)

·         A. Pronated Grip Negative Chins(lower body down for 20 seconds) x 1 set, 7 reps

·         B1. Supinated Grip Horizontal Barbell Row x 8 sets, 5 reps (raise feet to increase difficulty)

·         B2. Standing DB Hammer Curls x 8 sets, 6 reps

After the 10^th week rest 6 whole days without training the back. Walk into the gym grab the neutral grip bars and pull yourself up. Let me know how it feels!