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Pull-up Progression: From Easy to Hard

6 steps, ordered from easier to harder. Open a step to see how to do it and its target range.

  1. Dead Hang1. BeginnerDead Hang15 to 30 seconds
  2. Active Hang2. BeginnerActive Hang15 to 30 seconds
  3. Negative Pull-ups3. BeginnerNegative Pull-ups3 to 6 reps
  4. Chin-ups4. IntermediateChin-ups3 to 8 reps
  5. Pull-ups5. IntermediatePull-ups3 to 8 reps
  6. Archer Pull-ups6. AdvancedArcher Pull-ups2 to 5 reps per side

All progressions

Train every step with Kolibi

Kolibi starts exactly where you are and grows with you, level by level.

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