Category Pull

The dead hang is where every pull-up journey starts — and where most people skip. Here's what you're actually building when you just hang there.

The scapular pull-up isolates scapular depression — the movement that initiates every pull-up. Miss this and your pull-up will always have a broken first inch.

The Australian pull-up (bodyweight row) is the horizontal pull that builds the back strength, scapular control, and body tension needed before vertical pulling.

The negative pull-up loads the eccentric — the lowering phase — at full bodyweight. It's T2 and the most direct bridge to your first full pull-up.

The definitive pull-up form guide. OG2 T2 mechanics — scapular initiation, elbow path, full range, and the real standard for 'mastering' a pull-up before moving on.

The chin-up runs alongside the pull-up at T2 — supinated grip, more bicep, slightly more accessible. Here's how to use it as a training tool, not a shortcut.

The L-sit pull-up integrates compression strength with vertical pulling — the first T3 pull movement and a direct prerequisite for muscle-up work.

The archer pull-up builds unilateral pulling strength — one arm at a time — the direct bridge to the one-arm pull-up.

The muscle-up is T4 — pulling above the bar, not just to it. Here's the honest mechanics, the transition that stops most people, and the 18-month path that gets you there.

The wide-grip pull-up shifts load toward the outer lats, building back width and the shoulder stability that advanced skills require.