French pullups




  • Moderate
  • Heavy

Muscles Involved

  • Biceps
  • Lats
  • Shoulders
  • Fingers
  • forearms


  • Hangboard

Remark or addition


  • A french pull up is like a normal pull up, except here you will lock off for a set time at certain preset angles.
  1. Hang from both arms fully extended for a 8 seconds
  2. Pull up, do not go down, to about 45 degrees and hang for  8 seconds
  3. Pull up to 90 degrees and hang for 8 seconds
  4. Pull up to 135 degrees and hang for 8 seconds
  5. Pull all the way up and hang for 8 seconds
  6. Go back down stopping at each angle for 8 seconds
  7. Rest for 5 minutes and do 3 sets.

Points of attention


  • Maintain good form and controlled movement
  • Perform your pull ups without using momentum.

Progression Ladder

  • Add weight.
  • Use different sets of grips, add/remove digits.
  • Use one arm with support/resistance bands.