1
Level 1
Scapular Pull-Up
3 × 8 to 12
Learn to control your shoulder blades.
2
Level 2
Assisted Pull-Up
3 × 6 to 10
Use a resistance band or assisted machine.
3
Level 3
Negative Pull-Up
3 × 3 to 5
Jump or step to the top and lower yourself slowly for 3 to 5 seconds.
4
Level 4
Full Pull-Up
3 × 3 to 8
Start from a controlled hang and pull until your chin clears the bar.
5
Level 5
Multiple Pull-Ups
Build toward: 3 × 8 to 10