Tina Tang, CPT, breaks down her three-step system for the unassisted pull-up at any age and any fitness level. Join the Women's Health Ultimate Pull-Up Plan.

A pull-up band can help you practice the movement of a pull-up without lifting all your weight, she explains. It’s also totally OK to just jump up on the bar and give it the ol’ college try.

Add a weight vest for push-ups and pull-ups to overload muscles. Perform negative reps by slowly lowering yourself from the top position of a pull-up or push-up, fighting gravity for 3-5 seconds.

Pull-up flexed arm hang/negative 1-2 reps: Get your chin over the bar and hold for as long as you can. Slowly lower yourself to the down position to a five-second count.

A 10-Week Pull-Up Program The move seems simple on the surface: Grip an overhead bar with your palms facing away from you and pull your body up so your chin clears the top of the bar.

That’s because a pull-up is not something that just anyone can hop up onto a bar and do with ease—even someone who is otherwise relatively strong. The move takes genuine, focused work, along ...

Mastering a pull-up — and by this I mean one singular pull-up — was tough. I had to grit my teeth through several training sessions, and my arms and back experienced some serious burn.

Discover pull-up alternatives you can do at home. The trainer-approved exercises allow you to work the same muscles, no pull-up bar required. Photo: Getty Images/ Neustockimages PublishedFeb 28 ...

These top-rated pull-up bars will help you get your arms, chest, back, and core in shape quickly and easily right in the privacy of your own home.

To initiate the pull-up, move your shoulder blades toward your spine (think of it as the opposite of shrugging) while simultaneously driving your elbows down toward your ribs. Keep your abs and ...