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Calisthenics
Calisthenics

Pull-Up Progression

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calisthenicspullprogressionbacklatsbicepsvertical-pull

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DefinitionA short reference note, not a full lesson.
Definition

Dead hang → scapular pull → negative → band-assisted → full pull-up → chin-up variations → archer → one-arm — the road to a strict pull-up and beyond.

Detail

The pull-up is the premier bodyweight vertical pull, training the Latissimus Dorsi, with the Biceps Brachii, Brachialis, Rhomboids (Major and Minor), and lower Trapezius. Because bodyweight cannot be reduced by removing plates, the early steps build the prerequisites (grip, scapular control, eccentric strength) and assistance is added externally.

The ladder:

  1. Dead hang — passive hang to build grip and shoulder tolerance. → Dead Hang
  2. Scapular pull-up — small shrug-down (scapular depression/retraction) without bending the elbows; teaches engaging the lats from a dead hang. → Scapular Pull-Up
  3. Negative pull-up — jump/step to the top, then lower slowly (eccentric only) — builds pulling strength before you can lift yourself. → Negative Pull-Up
  4. Band-assisted pull-up — a resistance band offloads part of bodyweight; thinner bands = less help. → Band-Assisted Pull-Up
  5. Full (strict) pull-up — pronated grip, dead hang to chin over the bar, no kipping. → Full Pull-Up
  6. Chin-up & grip variations — supinated chin-up (Chin-ups), neutral, wide/close grips shift emphasis.
  7. Archer pull-up — pull toward one hand with the other arm straight; unilateral bridge. → Archer Pull-Up
  8. One-arm pull-up progression — assisted → full single-arm pull-up. → One-Arm Pull-Up Progression

Within each step, build reps to target at 1-3 RIR, then advance.

Key facts

  • Order: dead hang → scapular pull → negative → band-assisted → full pull-up → chin/grip variations → archer → one-arm.
  • Early steps build grip, scapular control, and eccentric strength; assistance is external (band, partner).
  • Grip changes emphasis: pronated (pull-up) → more lats/upper back; supinated (chin-up) → more biceps.
  • Build reps within a step before progressing.

Connections

Sources

Cited in text — not yet linked
Authored from established calisthenics progression standards.

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Atlas Connections

Biceps Brachii
The strongest flexor of the elbow joint (long and short heads); flexes the elbow, supinates the forearm, and weakly flexes the shoulder; a 2-joint muscle (ROM 135°).
Brachialis
The only pure flexor of the elbow joint; pulls on the ulna, which does not rotate.
Latissimus DorsiClosely related
A 2-joint back muscle; its strongest action is adduction (drawing the arm to the side from side-horizontal, rotating inward), with extension second.
Rhomboids (Major and Minor)
Two muscles between the spine and the inner edge of the scapula that retract (draw together) and downwardly rotate the shoulder blades — key to upright posture and rowing movements.
Trapezius
A muscle that functions as three different muscles — upper, middle, and lower traps — moving the scapula.
Archer Pull-UpClosely related
A wide-grip pull-up where you pull up to one hand while the other arm stays straight along the bar — shifting most of the load to one side as the bridge toward the one-arm pull-up.
Band-Assisted Pull-UpClosely related
A full pull-up with a resistance band looped over the bar under the feet or knees, offloading part of bodyweight so you can train the complete range; thinner bands give less help.
Dead HangClosely related
A passive hang from a bar with straight arms — the first step toward a pull-up, building grip endurance and shoulder/lat tolerance for loaded hanging.
Full Pull-UpClosely related
A strict pronated-grip pull-up from a dead hang to chin over the bar and back down, with no kipping — the bodyweight benchmark for vertical pulling strength.
Negative Pull-UpClosely related
Jump or step to the top of the bar, then lower yourself as slowly as possible — eccentric-only training that builds pulling strength before you can do a full rep.
One-Arm Pull-Up ProgressionClosely related
Assisted single-arm work — archer → one-arm negatives → assisted one-arm (towel/band/finger) → full one-arm pull-up — the elite top of the vertical-pull ladder.
Scapular Pull-UpClosely related
A small shrug-down from a dead hang — depressing and retracting the shoulder blades without bending the elbows — that teaches how to initiate every pull-up.
Chin-upsClosely related
Body-weight pull-up working the latissimus dorsi; grip orientation shifts the emphasis between upper and lower lats.