09/20/2026
Working toward your first pull-up? Start here 💪
1️⃣ Supported hangs
Hold the bar with your feet lightly supported. Gradually reduce support as your grip improves.
2️⃣ Scapular pull-ups
Keep your elbows straight and pull your shoulders down, lifting your body slightly.
3️⃣ Slow negatives
Use a box to start with your chin above the bar, then lower yourself slowly over 3–5 seconds.
4️⃣ Ring inverted rows: feet on the floor
Keep your body straight and pull your chest toward the rings. Lower with control.
5️⃣ Ring inverted rows: feet elevated
Place your feet on a sturdy bench or box to increase the challenge. Keep your hips lifted as you pull your chest toward the rings.
6️⃣ Full pull-ups
Start from straight arms, pull until your chin clears the bar, and lower with control.
These exercises can overlap. Use the support you need and focus on quality before adding reps.
Save this for your next workout, and ask your Envision coach where to start!
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