here’s the exact process to get your first pull-up👇🏽

wearing @DFYNE — defy long sleeve in S & impact shorts in M

DC: LAMISAA10 🖤

start slow, master each step, then move on:

1. scapular pull-ups – 3x10 reps

arms straight, pull shoulders down and back, hold, then relax.

✅ move on when: you can do all 3 sets with control and no shrugging.

2. inverted rows – 3x8-12 reps

knees bent = easier, legs straight = harder.

✅ progress by: adding reps until you hit 3x12 clean. then move feet further out or elevate feet to make it harder.

✅ move on when: you can do 3x12 with feet elevated.

3. negatives – 3x3-5 reps

jump to top, lower slow for 3–5 seconds.

✅ progress by: adding time under tension (aim for 8–10 sec lowering).

✅ move on when: you can control the entire descent for 8–10 seconds each rep.

4. banded/assisted pull-ups – 2-3x12-15 reps

thicker the band, the easier it is.

✅ start with: thickest band until you hit 3x15 clean.

✅ progress by: switching to a lighter band and repeating until you hit 3x15 again.

once you can do that with the thinnest band (or lightest assist), try your first unassisted pull-up, you’re ready!!!

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