The pull up is an upper-body compound exercise that’s great for increasing upper back, arm, abdominal and grip strength. This move activates several muscle groups at once in a short amount of time. The ultimate test of upper-body muscle strength, the pull-up can help make you strong, stable and functionally fit.

Since this move requires great strength and stability, most people have to work up to a proper pull-up.

The 4 exercises outlined below help break down the move and strengthen the muscles needed to progress to a proper pull-up.

Lat pull-downs (3 to 4 sets of 10 to 12 reps)

  • Begin by adjusting the thigh pad on the machine so that it sits snugly on the top of your thighs to minimize movement
  • Grasp the bar with a wide grip, torso upright and eyes looking forward
  • Retract your shoulder blades and pull the bar down until it’s directly in front of your upper chest
  • Squeeze your lats and hold briefly before releasing the bar upward for one rep

Timed hangs from pull-up bar (Hold for as long as possible until failure for 3 sets)

  • Extend arms and reach upward to grip an overhead bar
  • With feet suspended from the floor, sustain the hold for as long as possible without losing form or grip

Banded (assisted) pull-ups (4 to 5 sets of 5 to 10 reps)

  • Secure your band over the top of the pull-up bar
  • Adjust the length of the band so that it can’t reach the ground when you’re standing on it
  • If you’re looping the band around your knees, you’ll need to adjust it so that it’s shorter and remember to keep your knees bent throughout this exercise
  • If you would like less assistance, you can loop the band around one knee or foot, instead of both
  • Grip the bar with an overhand grip a little wider than shoulder-width apart, arms extended and body hanging from the bar below
  • Pull yourself upward in a steady motion, driving your elbows to your side
  • Hold at the top of this movement before slowly lowering yourself back down to the starting position for one rep

Negative pull-ups using a box (3 to 5 sets of 3 to 5 reps)

  • Begin standing under a bar on a box or bench (if necessary)
  • If you’re not on a box, jump up grabbing the bar with an overhand grip, hands slightly wider than shoulder-width apart
  • Use the momentum from your jump to pull yourself upwards until your chin is above the bar
  • Slowly lower yourself downward, allowing your arms to extend as you inch closer to the ground
  • Once your arms are fully extended, let go of the bar and return to the ground for one rep