Guys avoid pullups for mostly one reason: They're hard. And if you can't do even one, it's embarrassing to just hang there. Memories of seventh-grade gym class, matchstick arms, and laughing classmates aren't easily forgotten.
But if you can't complete at least 10 in a row with perfect form, or haven't boosted your total by three or four in the past year, you're missing out. The pullup is the best way to work the biggest muscle group in your upper body: your latissimus dorsi. If you're not improving, they're not growing.
The solution? Use our custom guide to crossing the bar. Because the pullup is a body-weight exercise, it requires a different approach than the bench press and arm curl.
Instead of adjusting the amount of weight you lift to match your workout—as you would with free-weight or machine exercises—you'll adjust your workout based on your ability. So the number of pullups you can do will dictate the routine you follow. This ensures that you're always using the right pullup plan for you—whether you can already pump out double-digits or can't yet manage a single one.
The result: You'll have a better body—and the ghosts of junior high will finally be laid to rest.
Test Your Limit
Before you get started, determine how many pullups you can do.
Here's the drill: Hang from a pullup bar using an overhand grip that's just beyond shoulder-width apart, your arms completely straight. Cross your feet behind you. Without moving your lower body, pull yourself as high as you can; your chin should rise above the bar. Pause momentarily, then lower your body until your arms are straight, and repeat.
Record your total, then find the pullup routine below that corresponds to your best effort. Do that workout twice a week, resting at least 2 days between sessions.
After 4 weeks, retest yourself. Depending on your score, either advance to the next workout or repeat the same routine for another 4 weeks.