Do A Pull-Up In 1 Month With This Back-Strengthening Plan

Remi Pyrdol

The pull-up is one of those landmark physical feats that is a culmination of strength and all-around badassery. If a pull-up is on your fitness bucket list, here’s the one-month plan to help you reach that milestone. The best way to get comfortable with pull-ups is to do both the moves below and actual attempts,” says Ben Sweeney, coach at the CrossFit gym Brick New York and creator of this plan. “Even failed pull-ups have a payoff. They help develop the strength and mobility that you need. Work upward until you can get your chin over the bar.” Do this circuit below two times per week for a month and then it’s go time. 

You’ll Need: 8-pound dumbbells, plyo box, pull-up bar

Do: 3 sets, 2 times weekly

1. Hammer Curl

Stand with feet hip-width apart, a dumbbell in each hand, elbows bent 90 degrees, palms in. Curl dumbbells to shoulders. Lower for 1 rep. Do 10 reps.

2. Bent-Over Row

Stand in a gentle squat with feet hip-width apart, leaning forward, back straight, a dumbbell in each hand, palms down. Inhale, then exhale as you lift dumbbells to ribs, squeezing shoulder blades and keeping elbows close to body. Lower for 1 rep. Do 10 reps.

3. Negative Pull-Up

Stand on a plyo box, gripping a pull-up bar with palms out. Jump off box, bringing chin above bar, forearms close to body and core tight. Slowly lower, hanging from bar until arms are fully extended, for 1 rep. Do 10 reps.

4. Chin-Over-Bar Hold

Stand on a plyo box, gripping a pull-up bar with palms out. Jump off box, bringing chin above bar, forearms close to body and core tight. Hold 10 seconds, keeping core engaged, for 1 rep. Do 3 reps.

5. Back Fly

Stand with feet hip-width apart, a dumbbell in each hand, elbows bent 90 degrees. Keep back flat as you hinge forward slightly at hips. Lift arms out to side, keeping elbows bent and squeezing shoulder blades together. Lower for 1 rep. Do 10 reps.

6. Biceps Curl

Stand with feet hip-width apart, a dumbbell in each hand, palms forward. Bend elbows, bringing weights to shoulders. Return to start for 1 rep. Do 10 reps.

Ready to do a pull-up? Here are a few form tips to know:

Grip bar with hands just wider than shoulder-width apart, palms out. Draw shoulder blades together, engage core and pull yourself up, driving elbows toward ribs. Lift chin over bar; pause. Slowly lower for 1 rep.

This article originally appeared in the September 2016 issue of SELF. For more from the September issue, subscribe to SELF and download the digital edition. This full issue is available August 9 on national newsstands.

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