Horizontal Pullups

With the previous exercise, there was little or not tension at the top of the exercise - the user was simply standing.

With this, we begin training strength throughout our entire exercise set!

While not as difficult as Full Pullups, these exercise train horizontal pulling - a very important fundamental movement.

Find a base around sternum height for this step. The high angle makes this easy enough for focus on form while offering enough intensity to build some strength and muscle!

Standards

LEVEL 1: 2 Sets of 15
LEVEL 2: 2 Sets of 30
LEVEL 3: 3 Sets of 30

Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.

If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.

Once you can do 3 Sets of 30 (Level 3) with GOOD FORM, you are ready to move on to a harder Pullup variation.

Form Cues

  • The higher the base you grasp - the easier this exercise. For this step, find something around sternum height.

  • Try to maintain a consistent height so you can better judge your progress. Small adjustments over time are fine!

  • This is where having a set of Gymnastic Rings really shines. They’ll allow you to pull higher. If using a bar, pull until your chest touches the bar. If using rings, pull until your fists are by your chest.

  • Keep your body firm. Don’t arch your body at the bottom to make the motion easier. Core strength is important for all calisthenics, and this is a great place to start building it.

Tutorial

  1. Get below a horizontal base that is sternum height when you’re standing.

  2. Firmly grasp the base with both arms at shoulder width. Your arms should be straight.

  3. Ascend slowly until the base or your hands gently touch your chest.

  4. Pause for 1 Second.

  5. Slowly come back down.

  6. Pause for 1 Second.

  7. Repeat 3-6.

Progression & Regression

To make this exercise easier: A higher base will make this exercise easier. Alternatively, you can bend your knees a bit!

To make this exercise harder: Using a lower base will make this exercise more difficult and lead naturally to the next progression!

<< Wall Pullups Advanced Horizontal Pullups >>