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Beginner Pull-Up Challenge

Fitness 28-Day Challenges  The Pull-Up Challenge That Works  Beginner

Difficulty: Muscles Targeted: Equipment:
Beginner Arms (biceps brachii, forearms),
Back (latissimus dorsi, teres major),
Core (rectus abdominis)
Bodyweight
Pull-Up Bar
Box/Chair

Before embarking on this challenge, it’s important that you familiarise yourself with the challenge rules, and correct exercise technique as explained below.

If you have any questions, feel free to ask them here.

Otherwise, don’t hesitate to get started! Good luck!

Friendly Note: I worked hard to create these challenges exclusively for the Travel Strong Members Area. While I encourage you to do the challenges with your friends, please do not share them on social media sites such as Pinterest, Twitter, Facebook and Instagram. Thanks!

Beginner Pull-Up Challenge

Download Printable Planner For This Challenge

Exercise Technique:

Box-Assisted Negative Chin-Up

Stand on a sturdy box or chair. Grab the bar with your palms facing you, about shoulder width apart. You want your start position to be the top of a normal chin-up (i.e. with your chest touching the bar). From there, slowly lower yourself until you are at a full-hang. If lowering yourself is too difficult, place one foot on the box or chair and push through your leg to make it easier.

Click here to view a video demonstration of this exercise.

Box-Assisted Chin-Up

With one foot on a box displaced to a side, grip a pull-up bar with palms facing you. Using the assistance of the leg on the box, push your body up with your leg while pulling your elbows down and back. Pull yourself as high as you can. When your chin clears the bar or — even better — your chest touches, lower yourself with control. (Really, these should be called chest-ups.)  You are your own coach during the set — only use your leg on the box as much as needed to complete the desired amount of repetitions.

Note: the video demonstration of this exercise isn’t perfect, but is the best I could find (hopefully going to film my own soon!). You shouldn’t swing like the woman in the video; you should stay tight and your body should be moving up and down, rather than swinging front to back. Your palms should be facing you.

Click here to view a video demonstration of this exercise.

Unassisted Negative Chin-Up

Jump up to the bar (or step off from a chair/box, and lower yourself back to the ground as slowly as possible.

Click here to view a video demonstration of this exercise.

Unassisted Chin-Up

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar. After a second of in the top position, slowly lower your torso back to the starting position; where your arms are fully extended. Breathe in as you perform this portion of the movement. Repeat this motion for the prescribed amount of repetitions.

Click here to view a video demonstration of this exercise.

Ready For The Next Challenge?

Difficulty: Intermediate

Do as many rounds as pretty (AMRAP) of this circuit in 10 minutes. Take breaks as needed (but try to take them at the end of a round).

Click here to view: the workout | downloadable PDF