First Strict Pull-Up
From no hang to a rep you own.
What it's for
- You want a strict pull-up — not a kipping one. That's a different skill.
- You can't dead-hang 15 seconds yet, or you get 1-2 and want 5.
- You'd rather train the weakest link than just do more pull-ups.
- You have a bar and a band, and 15-30 minutes, three or four times a week.
The arc
Four tiers — Hang, Assisted, First Rep, Volume. Intake places you, then each week targets whichever sub-capability is furthest behind: grip, scapular control, row strength, or negative control. A beginner spends weeks on hangs and scap pulls before touching a full rep; a first-repper goes straight to volume work.
What gets retested
Hang time retested weekly at the lower tiers, max reps weekly at the upper. Full assessment every 4 weeks — dead hang, scap pull, ring row, negative control.
Honest outcome ranges
Ranges are honest, not guarantees. Response varies — HERITAGE non-response distributions apply to any structured training program.
What it cites
Youdas 2010 · EMG across pull-up variants
Scapular phase precedes the concentric pull — the reason scap work comes before rep attempts.
Roig 2009 · eccentric vs concentric
Eccentric training produces greater strength gains at matched work. Negatives are the main driver in the assisted tier.
Sinnett 2019 · band-assisted pull-up
Band assistance transfers to unassisted performance — the evidence behind the assisted ladder.
Not for you if
- Active shoulder or elbow pain under load — see a clinician before hanging.
- This is not a kipping pull-up programme and won't prepare you for one.
Sign up on the app, complete the intake, and your first session is on Today within two minutes. Free during beta.