Also known as: stepped pull-up, step pull-ups, staircase pull-ups, staggered pull-ups, stepping pull up

What is Pull Up With Steps?

Pull Up With Steps is a hard pull-up variation where you ascend and descend the bar with short paused "steps," increasing time under tension. It primarily targets the latissimus, biceps and upper back while engaging shoulders, traps and core. Suitable for advanced trainees focusing on strength and control.

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How to Do Pull Up With Steps

  1. Grip the bar: Use a medium or chosen grip with palms facing forward; wrap thumbs and retract shoulders to protect the joints before initiating the move.
  2. Set starting position: Hang with arms extended, lean torso back about 30 degrees, chest slightly out and core braced for spinal stability.
  3. Initiate climbing pull: Pull by driving elbows down and back while lifting body; keep torso steady and avoid swinging with controlled shoulder engagement.
  4. Perform stepping motion: Bring feet slightly forward in small steps with a brief pause at each step to simulate stair climbing and maintain tension in lats.
  5. Controlled descent: Lower slowly while stepping back down, inhale through descent, fully extend arms and maintain scapular control before the next rep.

Muscle Groups

Back, Biceps, Chest, Core, Shoulders, Trapezius, Forearm, Latissimus

Description

Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.

As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.

Pull your torso up while doing steps in air. At each step have a small pause. Simulate stair climbing action. Do that until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement.

The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position while still doing steps and pausing at each of them. When your arms are fully extended and the lats are fully stretched repetition is done.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Pull Up With Steps?

This variation increases time under tension and shoulder stability, improving lat and biceps strength, grip endurance and muscular control. It also trains slow eccentric strength and joint awareness for advanced pulling performance.

What common mistakes should I avoid?

Avoid kipping or swinging, excessive neck craning, and letting the shoulders collapse. Keep torso stable, core braced, and use controlled pauses to prevent momentum and reduce shoulder strain.

How can I progress or regress this exercise?

Regress with assisted pull-ups, banded step-ups or negative-only stepped reps. Progress by adding weight, increasing pause time, or using a narrower grip to demand more biceps and upper-back strength.