Fitness experts caution against jumping into a difficult routine suggested by Robert F. Kennedy Jr. and Pete Hegseth.

Assisted pull-ups with bands or a machine, lat pull-downs, horizontal rows, and bicep or hammer curls can all be helpful. Even farmer’s carries help by working on grip strength. Gargano suggests plank ...

Slowing down the tempo of your pull-ups will increase time under tension, which will lead to better muscle recruitment and strength development, helping you be able to do more in the future.

Those who show discipline and consistency in pull-up training can achieve visible effects in three to six months. A fitness coach explains exactly what beginners, intermediates, and pros need to do.