Uploaded January 2026 | Updated September 2026, 2 weeks ago
Here's your step-by-step progression to develop strength, control, and a solid grip 👇
1️⃣ Scapular pull-up: Activate your shoulder blades and strengthen your grip.
2️⃣ Inverted rows: Strengthen your back and arms while maintaining a straight body line.
3️⃣ Lat pull-down: Add resistance and build strength through the full range of motion. Focus on engaging your lats, not just your arms.
4️⃣ Band-assisted pull-ups: Practice the whole movement with less bodyweight and more control.
5️⃣ Pull-ups: Now pull your full bodyweight with power, coordination, and stability!
📲 Want to see each step in 3d and understand the muscles involved?
Explore the pull-up progression inside the muscle & motion strength training app and take your performance to the next level!
Here's your step-by-step progression to develop strength, control, and a solid grip 👇
1️⃣ Scapular pull-up: Activate your shoulder blades and strengthen your grip.
2️⃣ Inverted rows: Strengthen your back and arms while maintaining a straight body line.
3️⃣ Lat pull-down: Add resistance and build strength through the full range of motion. Focus on engaging your lats, not just your arms.
4️⃣ Band-assisted pull-ups: Practice the whole movement with less bodyweight and more control.
5️⃣ Pull-ups: Now pull your full bodyweight with power, coordination, and stability!
📲 Want to see each step in 3d and understand the muscles involved?
Explore the pull-up progression inside the muscle & motion strength training app and take your performance to the next level!
