“Be able to do a pull-up” is a common fitness goal, and if you work hard—with negative pull-ups, inverted rows, and more—someday you’ll get there. Go ahead, take a minute to celebrate. But don’t drop ...

Federal law enforcement agencies, such as the FBI, have added pull-ups to the special agent candidate fitness test. Here is a workout I recommend for those trying to do their first pull-up or improve ...