Workouts · Strength

Pull-Up Progression in 25

Built around the bar: quality pull-ups in low doses, backed by rows that build the strength to earn more.

25 minintermediatepullup_bar · band · dumbbellstrengthvigorous
Why it works. Pull-ups reward frequency and freshness — low reps, long rests, and honest assistance beat grinding.

Warm-up

Arm circles and shoulder rolls — 45s
Easy band pull-aparts and dead hangs — 45s
Two assisted or jumping pull-ups — 30s

The workout

  1. pullup — 4 × 5 reps
    rest 90s
  2. band row — 3 × 12 reps
    rest 45s
  3. dumbbell row — 3 × 10 each side
    rest 60s
  4. plank — 2 × 30s
    rest 30s

Cool-down

Lat stretch on the bar or doorway, each side — 45s
Cross-body shoulder stretch — 30s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

Download on the App StoreOpen in the app