Pyramid pull ups




  • Moderate

Muscles Involved

  • Biceps
  • Lats
  • Shoulders


  • Hangboard

Remark or addition


  • Grab a pull-up bar with the palms of your hands facing forward.
  • Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this part of the movement.
  • After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are extended.
  • For the pyramid system you best work in a group of 3 to 5 people to guarantee enough rest between pull ups. The first person in the group will do one pull up, and each person in turn will finish a pull up. After this the first person will start with 2 pull ups, and each person  in turn finish will  do the two pull ups,  continue this going up 3, 4, etc. until failure.
  • If one person fails at 6 pull ups he will do 5, 4, 3, 2 and finally 1, the others continue up until failure and descend back to one to finish the exercise.

Points of attention

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

Progression Ladder

  •  If you can perform more than 12 pull-ups start adding weight gradually.