Pull-up progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Negative pull-up · Beginner · reps
   Starting at the top of a pull-up (reached by jumping or stepping up from a box), the body is lowered as slowly as possible, over 3-5 seconds, to a straight-arm hang.
2. Pull-up · Intermediate · reps
   Hanging from an overhead bar with an overhand grip slightly wider than the shoulders, the elbows pull down and back until the chin clears the bar and the upper chest nears it, then lower to straight arms.
3. Archer pull-up · Advanced · reps
   With a very wide overhand grip, the body pulls up toward one hand, bending that elbow while the other arm stays nearly straight along the bar, until the chin reaches the working hand; then it lowers to the hang and repea