Vertical pull
One-Arm Pull-Up
From dead hang to one-arm pull-up — the vertical pull ladder.
10 steps
- Difficulty 1 of 5
Dead hang
30 seconds
- Difficulty 1 of 5
Scapular pull
8 reps
- Difficulty 2 of 5
Negative pull-up
5 reps
- Difficulty 3 of 5
Pull-up
1 rep
- Difficulty 3 of 5
Pull-up
3×8 reps
- Difficulty 3 of 5
Pull-up
3×5 reps with +20 kg
- Difficulty 4 of 5
Pull-up
3×3 reps with +35 kg
- Difficulty 4 of 5
Archer pull-up
3 reps
- Difficulty 5 of 5
One-arm negative
3 reps
- Difficulty 5 of 5
One-arm pull-up
1 rep
How to use this sequence
Every step has a measurable target, and that target is the criterion: when you hit it with clean technique, you move on. There's no timeline — there's a mark.
The order is the catalogue's, not a ladder of increasing difficulty. Some progressions combine two threads: position first, then strength, so a step can look easier than the one before it because it starts a different skill.
Myosin keeps track
Here you have the sequence. In the app each step ticks itself when you log the workout that meets it, and the next one shows up when it's your turn.
