This chain takes you from learning to hang to mastering the most demanding pulls. Start with active and passive hangs, then progress through scapular pulls, negative pull-ups, chin-ups, pull-ups, chest-to-bar, explosive pull-ups, archer pull-ups, typewriter pull-ups, and finally one-arm pull-ups and muscle-ups. Each step builds the grip, back, and bicep strength you need for the next. Pulling strength takes time—be patient, stay consistent.
Pull Progression Chain
- Passive Hang →
A passive hang is a hanging position where the shoulders are relaxed, the scapulae are elevated, and the body hangs with minimal muscle tension. - Active Hang →
An active hang is a hanging position where the shoulders are packed down and the scapulae are retracted, engaging the back muscles. - Scapular Pull-Up →
The scapular pull-up builds scapular depression and retraction strength, essential for pull-ups and front lever. - Inverted Row (Australian Pull-Up) →
The inverted row is a horizontal pulling exercise that builds back, biceps, and core strength using a bar at waist height. - Negative Pull-Up →
The negative pull-up focuses on the eccentric phase of the pull-up, building strength by lowering the body slowly from the top position. - Chin-Up →
The chin-up is a pulling exercise with a supinated grip (palms facing you), emphasizing the biceps and lower lats. - Standard Pull-Up →
The pull-up is the foundational vertical pulling exercise, building back, biceps, and core strength. - Chest-to-Bar Pull-Up →
The chest-to-bar pull-up requires pulling the chest to the bar, increasing lat and rhomboid engagement. - Archer Pull-Up →
The archer pull-up is a unilateral pulling progression where one arm takes most of the load while the other provides balance. - False Grip Practice →
False grip practice develops the wrist and forearm strength required for ring work and muscle-up transitions. - Muscle-Up →
The muscle-up combines a pull-up with a dip transition, requiring explosive pulling strength and powerful pressing. - Front Lever Tuck →
The tuck front lever is a straight-arm pulling hold where the body is horizontal, knees tucked, supported by the lats and core. - Front Lever Advanced Tuck →
The advanced tuck front lever increases the lever arm by opening the hips while keeping the knees tucked. - Front Lever Straddle →
The straddle front lever extends the legs to the sides, increasing the lever arm and demanding greater strength. - Full Front Lever →
The full front lever is a straight-arm pulling hold where the body is completely horizontal, legs together, supported by the lats and core.