Pull Strength — Foundations

Full session

1. 1. Warm-up (5 min) Arm circles, shoulder rolls, scap pull-ups 2 × 5 (hang from the bar, arms straight, pull the shoulder blades down and together without bending the elbows), then 2-3 easy partial pull-ups or ring/table rows.
2. 2. Find your level Can't do a pull-up yet: work rows (table edge, rings, or low bar) 3 × 8-12 + slow negatives (jump to the top of the bar, lower over a 5-count) 3 × 3-5. Can do 1-8 pull-ups: do 4 sets of half your max reps, clean full range.
3. 3. Rest properly 2 min between every set. Strength grows from quality reps with full rest, not from grinding to failure.
4. 4. Graduate When you can do 8+ clean pull-ups, this card has done its job — move to the weighted pulling card.
5. 5. Stop rule Elbow or shoulder pain (not muscle burn) = stop the session. 2×/week maximum, never on consecutive days.