r/musclesmommies

A lot of people give up on pull-ups because they try to do them before they’re ready.

Here’s the progression I used:

Week 1-2 — Dead hangs
Just hang from the bar for 3×20-30 seconds. Builds grip strength and shoulder stability. Most people skip this and wonder why they can’t pull.

Week 3-4 — Jumping negatives
Jump to the top position, lower yourself as slowly as possible (aim for 5-8 seconds). 3 sets of 5. This is where the real strength builds.

Week 5-6 — Band-assisted pull-ups
Loop a resistance band on the bar. Full range of motion, 3×6-8. The band takes 20-30% of your weight.

Week 7-8 — First full pull-up
You’re ready. Depress your shoulder blades before pulling. Don’t kip. Control the descent.
Took me 6 weeks of consistent work starting from zero.

Happy to answer questions.