Check your starting point
Can you hang safely from a stable bar and keep your shoulders active? If not, begin with a suitable supported pull. A pull-up uses your back and trunk as well as your arms to keep the body steady.
Choose useful assistance
A lower bar or rings let you row with your feet on the floor. Assisted pull-ups can also work if the motion stays controlled. Keep assistance comparable so your progress means something. ACE describes a braced trunk and a pull without swinging.
Prepare the first full rep
Record the variation, support, and clean reps. As assistance decreases while control remains, occasionally test one unassisted rep. Stop if you feel pain or the equipment is unsafe. Ranked can show pulling progressions beside your training history.
A skill path makes progress tangible: your current level, next exercise, and clear goal. Roko helps you find a starting point.
Get the app ↗Sources and review
Training advice is general guidance. The linked sources and current app were checked November 6, 2026.