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4 of the very best pull up progression/accessory movements.



Box Pull Up

Single Arm Row

Chin Over Bar Hold

Bicep Curls


And here's a couple of ideas as to how to implement them into your training.


1 Day a week Session

Box Pull Up 10 to 5 sets of 2 to 8 reps

Single Arm Row 3 to 5 sets of 8 to 15 reps

Chin Over Bar Holds Accumulate 30 to 1 Minute holds, rest as needed

Bicep Curls 4 to 6 sets of 8 to 16


2 Day a week Sessions

Session 1

Box Pull Up 10 to 5 sets of 2 to 8 reps

Chin Over Bar Holds Accumulate 30

to 1 Minute holds, rest as needed


Session 2

Single Arm Row 3 to 5 sets of 8 to 15 reps

Bicep Curls 4 to 6 sets of 8 to 16


These can be progressed week to week by adding reps and sets to progressively overload and improve strength over time.


Have a go and let me know how you get on💪


Also why not take a look at some of our free downloads in the link

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