LIBROLUX
Your First Pull-Up

The easiest way to get your first pull-up, with every step drawn on one page

Most beginners can't do a single pull-up, and random workouts skip the steps that get you there.
Here, every step fits on one page, so you always know what to practice next.

I want the step-by-step path

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One topic per pageLook at the drawing and read just what you need
69 illustrated pagesFrom the dead hang to your first pull-up, and from one to ten
Current guidelinesWHO, ACSM and NSCA, plus what studies show about progressions

What the pages look like

Real pages from the book. Swipe to see more.

p. 6
p. 6 · THE MUSCLES THAT WORK
p. 8
p. 8 · THE THREE GRIPS
p. 14
p. 14 · WHERE YOU START
p. 18
p. 18 · THE INVERTED ROW
p. 28
p. 28 · RESISTANCE BANDS
p. 36
p. 36 · THE WAY DOWN
p. 44
p. 44 · THE WARM-UP
p. 60
p. 60 · WEEKS 7 AND 8: THE FIRST ONE
1 / 8

A pull-up isn't one move. It's a few small steps nobody explains.

Most people grab the bar, try to pull, and stop there. But a pull-up is built in stages: hanging, setting the shoulder blades, rowing, lowering slowly, holding at the top. Done in order, a few sessions a week, each stage leads to the next. Laid out one per page, with a drawing of each, the path is easy to follow.

p. 22: THE PATH FROM 0 TO 1

Swap scattered videos for one page you can follow

Before

One topic per page: look at the drawing first, then read just what you need to train. Look at it before you read: the arrows show which way you move, and the red marks the muscles working in that exercise. The book follows the order of training: understand the pull-up, prepare your body, then the progressions and technique. Part VII puts it all together in a week-by-week plan, from 0 to 1 pull-up and from 1 to 10. The other parts explain why. A doorway bar or a park bar, a sturdy chair and a resistance band (an elastic loop). That is all you need to get started. Seven parts and a final review, with one topic per page. A few quick questions to see whether you should talk to a doctor or a physical therapist first. You have an injury or pain in a shoulder, an elbow, a wrist or your back, or you have had surgery in the last 12 months. You have high blood pressure or a heart condition, feel dizzy with effort, are pregnant or have not trained in years. A training guide, not a treatment: it does not diagnose, it does not fix pain and it does not replace a health professional. Your doctor or…

Videos and workouts that skip the steps

After

Every step on one page, drawn and in order

What's inside

8 parts and 69 pages, one topic per page.

5I · INSIDE THE PULL-UP
  • WHAT IS A PULL-UPp. 5
  • THE MUSCLES THAT WORKp. 6
  • SHOULDER BLADES FIRSTp. 7
  • THE THREE GRIPSp. 8
  • GRIP WIDTHp. 9
  • WHAT YOU NEEDp. 10
  • THE BARp. 11
  • GETTING ON AND OFF SAFELYp. 12
  • WHY IT IS SO HARDp. 13
  • WHERE YOU STARTp. 14
15II · THE BASICS
  • HANGING RIGHTp. 15
  • THE SCAPULAR PULL-UPp. 16
  • THE HOLLOW BODYp. 17
  • THE INVERTED ROWp. 18
  • ROW LEVELSp. 19
  • BUILD YOUR GRIPp. 20
  • NO LOW BARp. 21
22III · THE PROGRESSIONS
  • THE PATH FROM 0 TO 1p. 22
  • FOOT-ASSISTED PULL-UPSp. 23
  • JUMPING PULL-UPSp. 24
  • THE TOP HOLDp. 25
  • NEGATIVESp. 26
  • PARTIAL PULL-UPSp. 27
  • RESISTANCE BANDSp. 28
  • CHOOSING A BANDp. 29
  • AT THE GYMp. 30
  • YOUR FIRST ATTEMPTp. 31
32IV · TECHNIQUE
  • THE PULL-UP STEP BY STEPp. 32
  • THE ELBOWS AND THE BACKp. 33
  • BREATHE AND BRACEp. 34
  • AT THE TOP: THE CHINp. 35
  • THE WAY DOWNp. 36
  • CHIN-UPS AND NEUTRAL GRIPp. 37
  • THREE COMMON MISTAKESp. 38
  • THREE MORE MISTAKESp. 39
  • FILM YOURSELF AND FIX ITp. 40
41V · TRAINING SMART
  • HOW MANY TIMES A WEEKp. 41
  • SETS AND RESERVEp. 42
  • REST BETWEEN SETSp. 43
  • THE WARM-UPp. 44
  • A SAMPLE SESSIONp. 45
  • GREASE THE GROOVEp. 46
  • TRACK YOUR PROGRESSp. 47
  • WHEN YOU STALLp. 48
49VI · LOOKING AFTER YOUR BODY
  • THE SHOULDERSp. 49
  • THE ELBOWSp. 50
  • WRISTS AND HANDSp. 51
  • PAIN: WHEN TO STOPp. 52
  • SLEEP AND RESTp. 53
  • EATING TO TRAINp. 54
  • AT ANY AGEp. 55
56VII · THE PLAN
  • HOW TO USE THE PLANp. 56
  • WEEKS 1 AND 2: THE BASICSp. 57
  • WEEKS 3 AND 4: THE TOPp. 58
  • WEEKS 5 AND 6: THE WAY DOWNp. 59
  • WEEKS 7 AND 8: THE FIRST ONEp. 60
  • FROM 1 TO 3 PULL-UPSp. 61
  • FROM 3 TO 5 PULL-UPSp. 62
  • FROM 5 TO 10 PULL-UPSp. 63
  • KEEPING WHAT YOU GAINEDp. 64
  • WHAT COMES NEXTp. 65
66REVIEW
  • THE PROGRESSIONS IN ORDERp. 66
  • MISTAKES AND HOW TO FIX THEMp. 67
  • THE BOOK IN 20 LINESp. 68
  • GLOSSARYp. 69

What if every step fit on a single page?

That's this book: 69 pages, one topic on each. At the top, the title and a line that sums it up; in the middle, a drawing that shows the movement; below, four boxes with the key points and a strip with the one thing to remember.

p. 26: NEGATIVES

What you get

Everything you get with your purchase

Book “Your First Pull-Up” 69 illustrated pages On its own: US$49.20
Bonus 1: Your Week-by-Week Pull-Up PlanOne page per week: that week's sessions, with sets, reps and rest, and the sign that you're ready for the next one. On its own: US$16.90
Bonus 2: Pull-Up Progressions in MapsEvery path on a map, from hanging on the bar to your first pull-up and from one to ten, with the book page for each step. On its own: US$12.90
Total valueUS$79
TodayUS$19.90

You save US$59.10

I want the book for US$19.90

Secure paymentInstant download30-day money-back guarantee

Is it for you?

If you're just starting to trainTo go from hanging on the bar to your first pull-up without guessing what comes next.
If you're coming back after yearsTo rebuild step by step with a week-by-week plan, moving on when you're ready, not by date.
If you train at home or at the parkWith a doorway bar or a park bar: every step in the book works with either.

In short, you get

US$19.90

I want the book for US$19.90
30DAYS

Money back within 30 days

If the book isn't what you expected, email us at hello@librolux.com within 30 days and we'll refund 100% of what you paid.

Frequently asked questions

What do I get?

The book “Your First Pull-Up” in PDF (69 illustrated pages) and 2 bonuses: “Your Week-by-Week Pull-Up Plan” and “Pull-Up Progressions in Maps”. You download all three right after you pay, and we also email them to you.

How much is it?

US$19.90 (in US dollars), one time. It's not a subscription.

Who is it for?

For adults, men and women of any age, who can't do a pull-up yet or want to get from one to ten. Half the pages show a man and half a woman; the steps are the same.

What do I need?

A pull-up bar (a doorway bar, a wall-mounted bar or a park bar), a sturdy chair and a resistance band. Chalk and gym machines are optional.

Where does the content come from?

Team Librolux wrote it from the WHO physical activity guidelines, the ACSM strength training guidelines and the NSCA manual, plus what studies show about pull-up progressions. A physical therapist reviewed it before we published it.

What if I have an injury or pain?

Check with a doctor or a physical therapist before you start. The book is for training: it doesn't diagnose or treat injuries or pain.

How do I read it?

It's a PDF: open it on your phone, tablet or computer, and print it if you like.

Can I buy each part on its own?

Yes. Each one has its own price: Book “Your First Pull-Up”: US$49.20 · Your Week-by-Week Pull-Up Plan: US$16.90 · Pull-Up Progressions in Maps: US$12.90

One last thing before you decide…

You don't have to guess what to practice next.

You don't have to start with a full pull-up: the first step is hanging on the bar.

You don't have to wait: the book downloads right after you pay.

US$19.90

I want the book for US$19.90

Secure paymentInstant download30-day money-back guarantee