How to Get Your First Pull-Up | Step-by-Step Progressions & Exercises That Work •

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Getting your first pull-up doesn’t have to feel impossible. In this video, Dr. Alyssa Olenick walks you through *proven progressions, accessory exercises, and training tips* to build the strength, skill, and confidence you need to crush your first pull-up.

You’ll learn:
• Why core and lat strength are key to pull-up success
• How to use hollow holds, rocks, and banded variations to build pulling power
• The best bar drills, eccentric lowers, and scapular pull-ups for beginners
• How to program pull-up training into your workouts for faster progress
• Ways to increase volume and string multiple pull-ups together once you get your first rep

This video is for:
• Beginners who have never done a pull-up before
• Lifters looking to improve back and core strength for pull-ups
• Anyone stuck at 1–2 pull-ups and wanting to do more


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Time Stamps:
0:00 - Introduction
0:27 - Let's talk about the pull-up
1:20 - Frequency for progress
2:15 - You need your core!
2:35 - Hollow rocks/holds
3:40 - Back and lat strength
5:20 - Dead hangs
5:40 - Scap pulls
7:03 - Bar hollow hold
8:00 - Negatives
9:20 - Pauses
10:50 - Mid rep pauses
11:20 - Barbell pull-ups
13:05 - Inverted barbell row
14:50 - Banded pull-ups
17:00 - Training for volume
18:00 - Accessory movements

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