There’s no getting around the fact that pull-ups are a difficult exercise to master. Even longtime lifters often struggle with this simple yet demanding move, so there’s no shame in needing some help from a resistance band or lifting buddy to get your reps in.

Enter our pull-up fitness quest, which can help you double your pull-ups in 30 days. Even if you’re starting at zero, you’ll at least be able to eke a few out by month’s end if you stick to it— promise!

For starters, you need to make sure you’re doing them properly and working the right muscles to boost your pull-up game in the long run. We’ll leave that to your quest guide Angela Gargano, Oxygen cover model and repeat American Ninja Warrior competitor. If you know anything about ANW, you’ll know that Gargano basically has her doctorate in pull-ups at this point.

Get her tips in the video below, and check out the plan that follows to pump up your pull-ups in 30 days!

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