I spent a long time training negatives and inverted rows, but I still couldn't do a single pull-up. I started practicing scapula pull-ups and assisted one-arm scapula pull-ups. This helped me understand how to "initiate" the pull-up movement. Previously, I would try to pull myself up with my shoulders protracted and my legs in a hollow body position (I felt at that time i was pulling with my arms only). But after training for scapula pull-ups, i suddenly started to arch my back a little bit, and got my first rep after two weeks of scapula pull-ups.

I wrote down the workout because I like to be able to read off it when I am at the gym! I also put the key times in the video in case I need to go back and watch it when I'm at the gym! Thought others might find this of use! Top 4 Mid-back/Lat Strengthening exercises Lat pull down (neutral grip) - (0:33) Lat push down - (1:11) BB bent over rows - (1:40) [wrists down means middle+upper back - (2:13) ] [wrists up means good for biceps+mid back - (2:22) ] Inverted rows - (3:04) Tips for form and Positioning No swinging! Engage your core (tighten abs) to avoid! - (5:37) Retract those shoulders! - (6:03/6:22/6:44) Pull-up Progression (assisted) Start with assisted machine - (8:38) tip: the higher the number on the machine, the easier it is (I know, backwards!) - (8:17) Next, banded pull ups - (10:12) Toss the band half way over, then tie it through - (9:27) Put 1 foot thru but be careful getting in and out! - (10:05) The thicker the band, the easier - (11:10) THE PULL-UP (unassisted) Practice this strength training (for this muscle group) 1-2 times a week, use these tips for progression, and then we can get our pull ups down! - (12:05)

Something I have never seen discussed when being show pull up progression - the back strengthening exercises. You are the best for talking about this! Thanks for sharing which ones to do and how many times do them each week. MUCH appreciated!! 🥰

I absolutely love that you explain everything so well and also explain how to set up and use the equipment properly! I feel like I’m somewhat experienced with working out but you even taught me so much, like setting up the band for assisted pull ups! I usually just force myself to do it without 😂

I like this video format. Showing the progression from zero pull ups to pull up's. I like this type of video instead of just work out routines.

I’ve got a long ways to go but I really appreciate these tips. Very well described and shown.

I just found you (through Instagram) and I can't even tell you how excited I am! You're exactly my same weight and height and your build (including your starting physique) is just like mine!!!! You are now 100% my example and my goal.

Great video ! I'm 53 years old and one of my fitness goals is to be able to do unassisted pull-ups. I'm excited to do the training and progression you explained so clearly. I'm also your height and am inspired by you and your videos make me want to truly commit to weight training for a stronger me in 2024. Thank you for sharing and motivating us❤

Super thorough, simple and hit all the varieties. I've been on banded pull-ups for a bit so hoping to land my first unassisted. This was helpful especially the 3/4 exercises in the beginning I didn't know about. Thank you!

Perfect timing!!! I used to do muscle ups, did up to 5 back to back at my best buy that was 6 years ago and after disability affecting me i can't even do 1 pull up. Muscle weakness is no fun 😅 this came at just the right time to add for my new years workouts

I love how you explain things and tips that are easy to follow.. thank you for doing these KZfaq tutorials 😊

The Best video I've seen on how to master pull-ups! Thank you!

I got my first pull up last week! I’m so happy you’ve started YT and i can’t wait to try this out.

Incredibly helpful video and so well put together. Thank you!

Glad I found this channel. Your form is a work of art :)

This is perfect! the best I've seen yet! thank you vey much!

This was so informative. Thank you for the breakdown 💪🏼🙌

Yes, thank you for these tips. I"m going to try this!

I just love your videos!!

Finally also the front. Thank you!

So well explained and helpful ❤

Really great video! Many Thanks!

Thank you so much for your free tuitorial ❤❤❤❤ God bless

Great tips! I hope these can help me progress my pullup game

You’re amazing love this video!!!!

I’m 44 and want to be able to do pull ups this year. I appreciate your videos

ah! Obsessed with you !! Thank you for all your videos! Such a badass

Awesome.... good and clear instruction

Great video! Thank you ❤

loved it thanks so much

this was a great video. i especially liked learning about pronated and supinated grips as this confused me a bit! and also forever wondering which exercises would help to build the correct muscle to support this movement. so thank you!

Can you please make a complete beginner full body workout in the gym? I'm starting in February and yes it's going to be my first time ever going to a gym. A beginner full body workout would be amazing!

I sure do want to learn! This and push ups are the death of me. Thank you

Very informative video on pull-ups, what I would add is plyometric pull with a isometric hold at the top for 1 second and then do a slow eccentric phase for 3-5 seconds to stretch the lats and engage the muscle mind connection

I just did my very first pull ups w no assist bands or support!! I am so proud of myself. Thank You MDJ!!!

Hi MJ! Thank you for this video. It was very informative. I will definitely start implementing these moves more into my routine. Can you please make a video on how to build up for full pushups? Thank you!

Thank you so much for this video, being able to do pull-ups without assist is one of my fitness new year’s resolution so these tips with definitely help!

This maybe too newbie for your audience but if you wanted to do tips on building strength for pushups, I’d love to see it. Not there yet but working towards it. Thanks for your videos!

Very good hints thanks

Excellent MDJ , I’d like to add, where the rough parts are, that’s where the bar has been knurled, milled or machined. Knurled will do it.❤.

My favorite fitness content creator ❤

I love pull ups so.much,everyday before my workout I do.pull ups...Thanks for the information

Thanx a lot. Appreciated ❤

This was probably the best pull-up tutorial I've seen so far. Thank you so much!!!! Will start practicing. :)

Mdj thanks for the info I’m sending the video to my daughter so it can motivate her to do pull ups she is discouraged and I know witnessing another female similar in stature will encourage her process great content blessings queen

Great tips enjoyed your video

Damn educational. Takin it to the gym

Thanks ❤❤❤❤ help a lot love u

Thanks so much for all your workout tips. I have increased from 4 sets of 5 on pull ups to 4 sets of 8 since following your workout videos.

Yes this is the video I needed 😭😭😭😂😂!!!!

The way I was distracted by your hamstrings and quads! The gains are showing sis

incredible ❤

I want to do more, after my first Im doin 12/8/8/6, gonna try some tips tyvm.

What a great video. 😃👍🏾

Thanks for the video. I'm going to do my first UNASSISTED pull up. By the way, I like your closing color gamma) It looks very nice

Thanks for the tips. Can you share some tips how to structure the workouts if you only train 3 times a week?

I will be so happy to get my pull up from you: Thank you❤❤❤❤

My favourite part of this video is you showing us short ladies how to actually get up onto these bars and machines in the first place 😂 thank you 🙏

Excellent video thank you. Can you give some home gym options when you don't have all the machines?

I think you're very good, in more ways than just training 😊

You are Amazing and a Role Model! This was very helpful thank you ❤️. Can you please educate us on what supplements are essential for muscle growth? Are glutamine and creatine good to take together? Thank you ✨🩵✨.

Not to be that type of person but does give some great tips such as engaging the core muscles, but there are much better ways to acheive your first pull ups. Personally I would start with bar hangs and start training with inverted rows. After that I would do australian pull ups the next variation after that would be eccentric pull-ups to help the body learn negative movement. The next good variaton after this would be jump assisted pull ups. finally I would try and do my first pull if you can do 15 jump assited pull ups in a row.

Thanks! Could you make a video on supplements please?

What do you recommend if you have an imbalance when trying to do pull ups? My right lat doesn’t like to work so my right trap gets involved. Should I just focus on unilateral work? Also, absolutely love your programs on EvolveYou! So cool to see another half-Asian, lifting-loving, Madd(ie) from Toronto!

This was so helpful thank you!! This is my 2024 goal! On the assisted machine, should we be aiming to get down to 0 on the weight? I’m down to 18kg on the assisted machine for like 7 reps at the moment, and I’m about 71kg… I’ve not tried the bands yet but I’m just gonna go buy some!

After doing those 1st strength techniques, How do I keep my shoulders retracted when trying to do my 1st pull-up. (DO I relax my shoulders and just let them droop?)Love your video and the way you explain everything, TY.

Bent over BB rows can create too a great challenge of spinal and core stability, and the back can just become part of a movement instead of hitting the back hard as you want, inverted rows with their many variances are safer for beginners. Your Scapula are depressed when they go down, not retracted. Retracted is backwards

Vous êtes formidables dans vos explications 👏 pour apprendre ou améliorer son niveau musculaire🫶 je suis contente de suivre vos conseils👍 et gagner en force 💪. merci 😁 cori❤

This is so great! Literally my 2024 goal is to at least do one single pull up.

How long and how regularly would you do the strengthening exercises before moving to the assisted lifts please?

Im 100kg heavy and started lifting 6 months ago for the first time in 2 years. Allthough i progress in pulls in general and dead hangs for grip strength, i still can't do a single pull up. Weight loss is probably the key to master it.

Great 👍

UNA OBRA DE ARTE

Dropping a Like & ❤️

I find it so hard to train back twice a week, bc we have to engage back muscles to an extent during lower body workouts. So, the back will be still sore by the 2nd back day of the week.

I just found you, and I adore your training style. Where can I get your program!? 😀

Lately I have been looking for no equipment body weight exercises to prep myself to do pull ups if the situation ever presents itself 🤷‍♂️ lol

great video! Can you do one for pushup!

I love these tips, but my gym doesn't have an assisted pull up machine! :( And i can't pull myself up with a thick band just yet. Any alternatives for the machine that i should consider?

do dead hangs help?

“I heard it was your 2024 goal to reach your very first pull up”… WHO TOLD YOU 😭😭😭😭

Beast ❤

It took me around 5 months to do a crap pull up and 9 months to do an OK one (I’m a woman), so I’d advise to be prepared for the long game, especially if you have hips and are tall 😂

Omg yes! Pull ups.. Yeah

My favorite fitness woman

🫠😍thankyou SOOOMUCCHHHH

nice

I always feel Lat Pulldowns in my underarm… Is this something I’m doing wrong? Or is it just something I need to get stronger at?

How many reps for each exercise?? TYSM!

How about breathing? I can see that your core is tightened, but to keep that tight core we need to breathe. I'm lost in how to breathe while holding my core. Thanks for your video!

Good afternoon you have infectious energy and Your hair looks extremely phenomenal blessings queen

GYATTTTTTTTT

💪🏼🔥

🔥🔥🔥🔥

💪💪

size of the bar completely depends on the anatomy of the person using it.

Love this guide, super useful!!! One feedback is maybe to talk slower sometimes I had to rewind the video. Other than that, really nice content!!! ❤

She knew exactly what she was doing wearing those tights! 😝

How many sets and reps of banded pull-ups

I like your tshirt color. Where did you get this?