Whether you’re a beginner trying to get your first rep or you already have a few reps under your belt but are looking to increase reps, these methods are the best way to improve your pullups.
FOLLOW THE FOLLOWING PROGRESSIONS
BODY ROW (inverted row) - builds a base level of pulling strength and core control. Also a great B secondary movement to add a lot of volume for those who can do a few regular pull ups. 3-4 sets x 8-10 controlled reps.
BODYWEIGHT NEGATIVES - Most beginners will be able to start off here. Use the feet to remove the positive portion of the pull up. If you are trying to get your first rep start here. 3-4 sets x 4-6 reps with a 3-5 second negative (lowering).
BAND ASSISTED PULL UPS - another great secondary option to add volume. 3-4 sets x 10-12 controlled reps.
WEIGHTED NEGATIVES - Best way to break through any plateaus. If you’re stuck at 3-6 reps and cant seem to add any this is the way to go. 3-4 sets x 3-5 reps with a 3-5 second negative.
WEIGHTED PULL UPS - if you can do 8-10 regular pull ups or more this is the best way to progress. 5 sets x 5 controlled reps.