Н’ђм–ґ Pull-up < RECOMMENDED × 2025 >

: Using a lower bar or rings, pull your chest to the bar with your feet on the ground to build back muscle.

: While hanging with straight arms, pull your shoulder blades down and back, then relax. This trains the initial "engagement" phase of the lift. н’Ђм–ґ Pull-up

If you cannot yet perform a strict pull-up, focus on these foundational exercises to build necessary relative strength: : Using a lower bar or rings, pull

: Jump to the top of the bar and lower yourself as slowly as possible (aim for 3–5 seconds). This builds strength faster than the upward phase. н’Ђм–ґ Pull-up