To progress to do a pull-up, follow these steps:
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Start with hanging exercises: Hang from a bar with your hands shoulder-width apart, focusing on engaging your lats and keeping your shoulders away from your ears.
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Do assisted pull-ups: Use a resistance band or an assisted pull-up machine to help you complete repetitions.
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Focus on negatives: Lower yourself from the bar in a controlled manner, taking at least five seconds to lower yourself.
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Incorporate isometric holds: Hang from the bar at different points in the pull-up movement, such as the top, middle, and bottom.
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Add weight: As you become stronger, you can add weight to your pull-ups by using a weight belt or holding a weight plate between your feet.
Remember to practice regularly and gradually increase the difficulty of the exercises to continue making progress towards completing a full pull-up. It's also important to maintain proper form to avoid injury.