First pulling steps

Start with scapular control, rows and a short hang.

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Workout link

https://trainwithrhythm.com/training/pull-first-steps

Workout text

First pulling steps
Scapular Pull-Up (Bodyweight): 2 sets x 6 reps. Rest 90 sec between sets. Rest 90 sec before the next movement.
Australian Row (Bodyweight): 3 sets x 8 reps. Rest 90 sec between sets. Rest 90 sec before the next movement.
Dead Hang (Bodyweight): 2 sets x 20 sec. Rest 60 sec between sets. Rest 60 sec before the next movement.
Dead Bug (Bodyweight): 2 sets x 6 reps per side; complete left and right in each set. Rest 60 sec between sets. No rest after the final set.

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4 MOVEMENTS — 9 SETS

START HERE IF: Building toward a first pull-up
BRING: High bar + low bar
THE STRUCTURE: 4 movements · straight sets

YOUR SESSION

Every set. Every rest.

01
Scapular Pull-Up
2 sets × 6 reps

90 sec between sets90 sec before next move
02
Australian Row
3 sets × 8 reps

90 sec between sets90 sec before next move
03
Dead Hang
2 sets × 20 sec

60 sec between sets60 sec before next move
04
Dead Bug
2 sets × 6 reps per side

60 sec between setsFinish after the final set

Per-side targets mean left and right in every set.

Make it yours.

Rows need a secure low bar with room underneath. Choose a body angle that lets you finish all eight reps.