Pull-up
Pulling your own body up to a bar. A bodyweight test of upper-body strength relative to your size.
Hewed's call, in short
Bodyweight is the load, so Hewed adds reps. At 10 on all 3 sets it tells you to add weight or a harder variation. Inside the range, you add a rep. Miss 5 twice in a row at the same weight and it takes about 10% off any added weight. Back after more than 14 days, you start about 10% lighter.
At a glance
| Primary muscles | Lats |
|---|---|
| Also works | Biceps, Mid back, Forearms, Trunk |
| Equipment | Bodyweight |
| Sets and reps | 3 × 5–10 (rep range) |
| How Hewed progresses it | Bodyweight is the load, so Hewed adds reps. At 10 on all 3 sets it tells you to add weight or a harder variation. Inside the range, you add a rep. Miss 5 twice in a row at the same weight and it takes about 10% off any added weight. Back after more than 14 days, you start about 10% lighter. |
| What recovery does | A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load. |
How to do it
- Hang from the bar with an overhand grip slightly wider than your shoulders.
- Start by pulling your shoulder blades down, then pull until your chin clears the bar.
- Lower all the way to a straight-arm hang under control.
Why Hewed programs it this way
Your bodyweight is the load, so Hewed progresses pull-ups by reps. Once you reach ten on every set, it tells you to add weight with a belt or move to a harder variation.
A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load.
Keep it safe
- If you can't do five yet, log lat pulldowns or band-assisted pull-ups until you can.
General guidance for healthy adults, not medical advice. If something hurts, stop and talk to a qualified professional.