How to Do 20 Pullups in One Set
Summary
Jeff Cavaliere of ATHLEAN-X presents a two-part strategy for dramatically increasing pullup reps. The approach combines a progressive bodyweight progression to build raw pulling strength and a full-body tension technique to eliminate wasted energy during each rep. Together, these methods are designed to help lifters of any current level reach 20 or more pullups in a single set.
Key Points
- Anyone can reach 20 pullups regardless of current strength level or bodyweight by following the correct progression and technique.
- Use a bar-in-rack progression to build pulling strength incrementally — starting upright and gradually declining your body angle until you are nearly horizontal beneath the bar.
- Single-arm inverted rows are preferred over standard two-arm inverted rows because they place significantly more load through each arm and force greater core engagement.
- Keep the pulling elbow wide (in line with the shoulder) throughout the movement — avoid twisting the torso or pulling the hand in close to the body.
- Eliminate “energy leaks” by contracting your entire body before initiating each pullup rep — this ensures all generated force transfers directly into the bar.
- The body-tension checklist before every rep: squeeze quads, point toes downward, press legs together, and brace the abs tightly.
- Loose, relaxed lower-body positioning during pullups allows force to disperse through the body rather than driving upward — this is the primary reason reps stall prematurely.
Exercise Details
Single-Arm Inverted Row Progression
Target Muscles
- Primary: Lats, biceps, rear deltoids
- Secondary: Core, obliques (stabilization demand)
Proper Form Cues
- Set a bar in a rack at an adjustable height
- Begin with the body at a steep, upright angle (easier) and progressively lower the body angle toward horizontal (harder) as strength improves
- Grip the bar with one hand, keeping the elbow flared out to the side in line with the shoulder
- Pull the chest toward the bar in a controlled motion
- Keep the torso square — do not allow the body to rotate toward the working arm
- Train both sides equally
Common Mistakes to Avoid
- Allowing the body to twist or rotate during the pull
- Pulling the grip hand inward (toward the centerline) rather than keeping it shoulder-width
- Using too low an angle before adequate strength is developed
Progression Guide
- Start upright (body close to vertical)
- Advance to a moderate angle beneath the bar
- Progress to a near-horizontal position as strength increases
Full Pullup with Body Tension Technique
Target Muscles
- Primary: Lats, biceps
- Secondary: Full kinetic chain (quads, glutes, core acting as stabilizers)
Proper Form Cues
- Before each rep, contract the quads maximally
- Point toes downward and squeeze the legs together
- Brace the abs tightly
- Maintain this full-body tension throughout the entire set
- Pull explosively once the body is fully locked in
Common Mistakes to Avoid
- Hanging loosely at the bottom with relaxed legs and core
- Treating pullups as an isolated upper-body movement
- Allowing energy to “leak” through loose joints and relaxed muscles