Timed Hangs Sets: 5 Reps: 10 seconds Grip a pull-up bar with your hands shoulder-width apart and palms facing away from you. Hang from the the bar with your arms straight and feet off the floor. Try to keep your shoulders down and your abs tight. Hold this position. Narrow-Grip Push-Up Sets: 3 Reps: 10-30 Start in a push-up position with your hand narrow enough that your thumbs are touching. Keep your body in a straight line from your head to your heels. From straight arms, lower yourself by bending at the elbows until your chin almost touches the ground. Push yourself back to the starting position. Plank Sets: 3 Reps: 30-60 seconds Start in a push-up position with your hands shoulder-width apart. Keep a straight line from your hand to your heels and your abs tight. Hold this position as long as you can without shifting your weight. Isometric Holds Sets 2 Reps: Up to 60 seconds Hold a pull-up bar with your palms facing toward you and hands shoulder-width apart (chin-up grip). Start with your chin over the bar and your elbows bent (you can get into position by starting on a box). Hold this position for as long as you can up to 60 seconds. Assisted Pull-Ups Set: 3 Reps: Up to 10 Loop a large resistance band around the pull-up bar and put your feet in the bottom of the loop so that the band is stretched. Grip the bar with your hands shoulder-width apart and palms facing away from you. Pull yourself up from straight arms. The band will help pull you up. Lower yourself back to the starting position. References: https://greatist.com/move/upper-body-moves-cant-do-pull-up https://breakingmuscle.com/fitness/the-proof-is-in-the-pull-up-10-tools-for-getting-better-at-pull-ups