What is Pull Up With Steps?

Pull Up With Steps is a pull-up variation where you perform small stepping motions while pulling, targeting the lats, biceps, upper back and core. It is a hard-level exercise for building vertical pulling strength, control, and scapular stability in advanced trainees.

How to Do Pull Up With Steps

  1. Choose grip width: Grab the pull-up bar with palms forward at your chosen width (wide, medium, or close). Secure a firm grip and engage forearms before starting.
  2. Set body position: Hang with arms extended, lean torso back about 30 degrees, arch the lower back slightly and stick the chest out to align for the pull.
  3. Begin stepping pulls: Pull your torso upward while performing small air 'steps' with your legs; pause briefly at each step to simulate stair-climbing and maintain control.
  4. Reach chest to bar: Continue the stepping pulls until the bar reaches your upper chest; draw shoulders and upper arms down and back. Exhale during the concentric phase.
  5. Controlled descent steps: Lower slowly with the same stepping pattern, pausing at each step. Inhale as you descend until arms fully extend and lats feel stretched.
  6. Reset and repeat: Hold the contracted position one second, reset breathing and scapular position, then perform desired reps. Use assistance if form or range suffers.

Muscle Groups

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

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

Required Equipment

Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Pull Up With Steps?

Pull Up With Steps increases time under tension for lats, biceps, and upper back, improves shoulder and scapular control, and builds endurance and vertical pulling strength. The stepping pauses enhance motor control and help break sticking points for advanced trainees.

What common mistakes should I avoid?

Avoid using torso swing or kipping momentum, gripping too wide without control, and rushing the pauses. Neglecting scapular engagement and incomplete range of motion reduce benefit and increase shoulder risk. Keep slow controlled steps and consistent breathing for safety.

How can I progress or regress this exercise?

For regressions use resistance bands, assisted pull-up machine, or perform negative slow-step lowers and box-supported starts. To progress add weight with a belt, slow tempos, fewer pauses, increase step amplitude, or work toward single-arm pull-up progressions under coach supervision.