In this video I discuss what I believe to be the best progressions for mastering the pull-up. I also share which ones helped me the most when I was learning the pull-up. After that I show a sample workout you could do to increase your pull-ups at any fitness level.

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Level 1: 0 to 3 Pull-Ups
Austrailian Pull-Ups: 4 sets of 12 reps
Negative Pull-Ups: 5 sets of 5 reps (hold descent as long as possible)
Scapular Pull-Ups: 3 sets of 15 reps
Active Hang: 45 seconds or as long as possible

Level 2: 4 to 7 Pull-Ups
Pull-Ups: 3 Sets of Close to Failure
Banded Pull-Ups or Chair Assisted: 3 sets of 12 reps
Austrailian Pull-Ups: 3 sets of 12 reps
Scapular Pull-Ups: 3 sets of 15 reps
Hollow Body Hold: 3 sets 20-60 seconds

Level 3: 8+ Pull-Ups
Weighted Pull-Ups: 4 Sets of 5 Reps (aim to fail on your last rep)
Banded Pull-Ups or Chair Assisted: 3 sets of 12 reps
Austrailian Pull-Ups: 3 sets of 12 reps
Scapular Pull-Ups: 3 sets of 15 reps
Hollow Body Hold: 3 sets 20-60 seconds