WOD: Pull-Up Training

Now that I can finally do a push-up – a real one on my feet – it’s time to work on another goal of mine – the pull-up. Currently, I am still using a resistance band to help me practice them but I’d like to be able to do a proper pull-up without assistance.

The following program was suggested to me to help me achieve this goal.

Pull-up Progression

  1. Australian pull-ups (isometric keep hold when you’re maxed out)
  2. Jumping pull-ups
  3. Negative jumping pull-ups (slow on the way down)
  4. Resistance band pull-ups

For all movements, aim to complete 3 rounds of 5 reps each.

  • Round 1 – Normal grip
  • Round 2 – Wide grip (hands as far as possible from each other)
  • Round 3 – close grip (hands close to each other)

Next, repeat the exercises backward from number 4 to 1. This time pull up slowly and release slowly until your arms are fully stretched. This move is to help increase strength. For this series, complete 1 round for each exercise with 1 normal grip, 1 wide grip, 1 close grip for each round.


I’ve only done this once and it’s quite pathetic. I can’t even complete the negative jumping pull-ups without a resistance band (but I use a lighter one). Without the band, it looks no different from a jumping pull-up because I have zero control coming back down. Well, it’s only day one so let’s see how this goes after a couple of weeks.

Published by Shen-Li

SHEN-LI LEE is the author of “Brainchild: Secrets to Unlocking Your Child’s Potential”. She is also the founder of Figur8.net (a website on parenting, education, child development) and RightBrainChild.com (a website on Right Brain Education, cognitive development, and maximising potentials). In her spare time, she blogs on Forty, Fit & Fed, and Back to Basics.

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