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Get Your First Pull-Up (in 30 Days)

After today's guide you'll be able to do a pull-up everywhere, like Steve does.

Pull-ups are my favourite train of all time.

However what if you possibly can’t do a pull-up but?

The reply: learn this final information on getting your first pullup ASAP!

Here's a gif of a pull-up in perfect form.

We have now helped a whole bunch of Online Coaching Clients get their first pull-up, and we’ll cowl our precise methods beneath! 

As a part of our Strength Training 101 sequence, we offer you an actual plan to observe main you to your very first full pull-up:

When you can already do a pull-up (woot!), you would possibly need to take a look at our article on proper pull-up form, though we’ll cowl a whole lot of the identical materials right here.

Let’s do that thang.

(Oh, and if you would like a free downloadable model of the best way to get your first pull-up, which incorporates particulars on every of the degrees we cowl right here in addition to pattern exercises, simply inform us the place to ship it!)

Tips about Tips on how to Begin Doing Pull-Ups

Within the video above, Coach Jim walks you thru the precise development system we use with our teaching shoppers who need to get their first pull-up (or chin-up).

Earlier than we get into workout routines to progress right into a pull-up, let’s chat about some normal methods.

Contemplate the next three factors when trying to get your first chin-up or pull-up:

#1) This could hopefully be apparent, however the extra you weigh, the extra you need to raise in an effort to full a pull-up.

When you’re actually severe about finishing a pull-up, begin by getting your eating regimen below management. 

As we are saying right here at Nerd Health, 80-90% of weight reduction comes right down to what you eat.

Listed below are some sources that will help you with weight reduction:

#2) MAKE YOUR “PULL” EXERCISES A PRIORITY. Lots of people do each different train earlier than doing any back-related workout routines, in the event that they do any in any respect.

After warming up properly, your first train ought to all the time be the stuff that you just need to work on probably the most – on this case, it’ll be your again muscle tissues.

Till you get your first pull-up accomplished, give attention to the again workout routines detailed within the ranges and exercises on this information.

#3) The development we define is a path that works for most individuals, however does NOT must be adopted to a T.

We give pattern units and reps and when to maneuver up, however should you really feel like you possibly can progress sooner or need to strive doing full pull-ups earlier than we advocate, that’s OKAY.

That is the slower development methodology, the place some individuals will need to do fewer reps and progress to the subsequent ranges sooner – that’s okay.

We advocate transferring as much as the subsequent stage when you are able to do 3 units of 8 reps of a selected train. If you would like the accelerated path, transfer on up as sooner as you are able to do 3 units of 5 reps. You do you boo.

You can follow our path for a pull-up but feel free to make it your own!

Need somebody to construct you a custom-made development plan for doing all of your first pull-up? Our 1-on-1 Online Coaching Program will just do that, plus your coach can overview your actions by our app so that you’ll know your coaching accurately and safely.

Degree 1 Pull-up Exercise: Bent Over Dumbbell Rows

Do a dumbbell row as a great beginner exercise to get strong enough for a pull-up!

We’re going to start out with bent-over dumbbell rows, probably the most primary of again workout routines, in case you’re ranging from ABSOLUTELY sq. one.

Degree 1 Pull-up Exercise:

  • Bent-over dumbbell rows: 8 reps for every arm (or as many as you are able to do)
  • Relaxation for a 2-minute break
  • Do one other set
  • Repeat till you hit 3 units

What weight should you start out with initially?

No matter means that you can get to at the very least 5 reps a set.

As soon as you are able to do 3 units of 8 reps (every arm), it’s time to choose up a heavier dumbbell.

It will permit you to get stronger and stronger. 

Be sure to give your self at the very least 48 hours till you do the Degree 1 Dumbbell Rows once more, so you possibly can embody these dumbbell rows in your exercises on:

As quickly as you are able to do 3 units of 8 reps, it’s time to maneuver as much as a heavier dumbbell.

  • As soon as you possibly can raise a 25-pound (10kg) dumbbell or heavier, contemplate transferring as much as the next level.
  • In case you are a bit bit greater than the typical bear, you would possibly need to persist with this step till you lose a bit bit extra weight and get stronger – possibly go to 35 or 40-pound (18kg) dumbbells.

Degree 2 Pull-Up Exercise: Inverted Body weight Rows

Inverted rows are a great exercise to work on doing your first pull-up.

Body weight rows are the PERFECT precursor to pull-ups – they work the identical muscle tissues, and have you ever lifting your individual body weight, simply at a unique angle.

For this stage, we’ll give you two choices: It’s also possible to make changes.


You’ll be able to observe the remainder of this exercise as a part of our 6-Level Gym workout guide, which can enable you go from whole gymnasium beginner to pull-up progressing badass!

At your gymnasium, discover your Smith Machine and set the bar at about chest top. 

The next bar makes the train simpler to start out:

Start with inclined inverted rows for your pull-up workout. Then drop lower for more required effort.

And as you get stronger, you possibly can set the bar decrease:

As you get lower, like this, the row will be harder to do. Great way to progress into a pull-up.

Right here’s an entire publish I did on inverted bodyweight rows.

Right here’s the best way to do an inverted body weight row:

  1. Set the bar at a top the place it’s difficult so that you can full 3 units of 8 reps with two minutes of relaxation between units.
  2. Clench your butt and preserve your abs tight and physique straight all through the train. 
  3. Pull your shoulder blades down and again in direction of one another (such as you’re making an attempt to pinch a pencil between them behind your again).
  4. Focus your thoughts on PULLING along with your arms.
  5. Pull till your chest touches the bar (not your neck).
  6. As quickly as you possibly can full all 3 units of 8 reps, set the bar top decrease to make the train harder.

If it helps, here’s a video demonstration with gymnastic rings, however you can begin with a bar as displayed within the pictures beneath.

If it’s good to make the train much less difficult, bend your knees and put your toes flat on the bottom:

Bending your knees like so can be helpful to start doing inverted rows.

Degree 2 pattern exercise routine:

  • Monday – 3 units of 8 reps of overhand body weight rows

Alternate between an overheand and underhand bodyweight row.

  • Wednesday – 3 units of 8 reps of underhand body weight rows (palms reversed)

Alternate between underhand and overhand when doing bodyweight rows.

  • Friday – 3 units of 8 reps of overhand body weight rows

(After which go underhand, overhand, underhand the next week)

As quickly as you’re doing body weight rows the place your physique is at a 45-degree angle or decrease, you possibly can progress to Level 3.


You’ve 4 paths right here:

1) Buy a door body pull-up bar, hold a pair of gymnastic rings from them. After which observe the identical recommendation as above!

2) Use your kitchen desk for rows (BE CAREFUL):

3) Do inverted rows between a few chairs, as we stroll you thru in How to Do Pull-ups Without a Bar:

This gif shows Jim doing a row on chairs

4) Transfer as much as Degree 3 and progress with warning there.

In case you are battling rows, you’re unsure you’re doing them accurately, otherwise you’re unsure the best way to progress to the subsequent stage, take a look at our 1-on-1 coaching program.

It’s the kind of program that helped single mother Leslie lose 100+ kilos and begin coaching with gymnastic rings and handstands!

How did Leslie transform? Strength training. with pull-ups

Degree 3 Pull-Up Exercise: Assisted Pull-Ups

Steve doing an assisted pull-up, a perfect precursor to a regular pull-up!

Okay! It’s time to get to ACTUAL pull-ups right here! 

Listed below are a few totally different choices to start out doing assisted variations of the pull-up:

#1) Assisted Pull-ups with a chair

A chair can be a great tool to help you get your first pull-up.

Both one foot or two on the chair, relying in your wants. Your toes are ONLY there for assist, use your higher physique as a lot as potential.

It’s also possible to use a field or similar-sized object for a similar outcome:

A box can be used instead of a chair for a pull-up.

#2)Assisted Pull-ups with train band: 

Staci using a band for an assisted pull-up.

You will get various kinds of train bands with totally different ranges of power, or a range pack for straightforward development.

Put your foot within the train band and pull your self up.

Right here’s a video on Tips on how to Tie the Resistance Band for Your Pull-up:

#3) Assisted pull-ups with a companion:

A friend can be a great asset when you're trying to do a pull-up.

Have a buddy maintain your toes behind you and enable you full every rep. Have them use the least quantity of assist potential to get you thru your exercises.

#4) Assisted Pull-ups on a Machine

These are an ideal possibility as you possibly can preserve the help at a selected stage all through all the motion (whereas a band will likely be simpler on the backside and more durable on the high of the motion.)


For one more reference, Coach Jim and Staci present you the best way to do a variation of assisted chin-up proper right here:

Lastly, a exercise that features Degree 3 pull-up workout routines

  • Monday – Assisted Pull-ups – 3 units of 8 reps
  • Wednesday – Inverted Body weight Rows – 3 units of 8 reps
  • Friday – Assisted Chin Ups – 3 units of 8 reps

That is most likely the TOUGHEST stage earlier than getting your pull-ups. When you get caught on “assisted pull-ups” and “assisted chin-ups”, you’re not alone. That is the place most individuals get caught.

Which is why we’ll add in our subsequent two development sequences to get you over that plateau.

Degree 4 Pull-Up Exercise: Prime holds and Bar Hangs

Coach Staci showing you the bar hang

Alright, so we’ve began off nice! We’re working these pulling muscle tissues and assisted variations – however an precise chin-up would possibly really feel miles (or kilometers) away.

Heck, simply holding onto the bar could also be a problem with out some help.

What ought to we do now? 

How about we work on holding onto the bar!?!

Earlier than we work on doing full vary, unassisted chin-ups or pull-ups, it’s actually useful to be sturdy and assured in holding unassisted elements of the motion.

That is the place Prime Holds and Bar Hangs are available in!

#1) A Prime Maintain is strictly what it seems like – we maintain the highest place of the chin-up or pull-up for a number of seconds (5 to 10). You’ll doubtless discover holding the highest of the chin-up (palms going through you) simpler than the pull-up.

Coach Jim holding at the top of a pull-up

That is positively one thing that you just need to first do assisted. We’ll then work to switch extra weight – little by little over a number of exercises – off our toes and onto our arms till we’re holding ourselves unassisted on the high.

Utilizing a band is an effective possibility for assisted chin-ups, however utilizing a field, bench, or one other sturdy object will likely be a greater possibility right here.

It can permit you to shift that weight onto your arms a bit simpler.

That stated, if all you could have is a band for this train then that’s okay! Look to make use of thinner and thinner bands, whereas lifting the toes and knees up a bit to additional cut back help (because the band received’t be stretched as far).

#2) On the opposite aspect of the motion, we now have the Bar Cling…which is just about what it seems like too!

Staci showing you the simple yet effective bar hang.

To carry out a bar hold:

  • Seize the bar with palms going through in direction of you or away from you. You’ll doubtless discover hanging with palms going through away from you to be a bit extra snug. Both route will assist strengthen up your grip.
  • Similar to with the highest maintain, you’ll need to begin assisted then work to shift your weight out of your toes onto your arms till you’re hanging unassisted.

This gif shows Coach Jim doing assisted then unassisted hangs.

To additional supercharge this train: as soon as you might be hanging unassisted, work on retracting your shoulders down away out of your ears.

Like so:

Coach Jim doing a shoulder retract, shown from the back

And so:

Coach Jim doing shoulder retracts, shown from the front.

This small motion is TOUGH (and you’ll even apply it assisted) however getting sturdy right here will set your shoulders in an excellent higher place in your first chin-up/pull-up.

We’ll look to hold from the bar (assisted or unassisted) for a complete time of 30 seconds to 1 minute. At first this time could also be damaged up into a number of units (e.g., 10 seconds, 10 seconds, 10 seconds), however you must finally work as much as one full set.

So how ought to we combine both of those into our coaching?

#1) For the Prime Holds, do that firstly of your exercise (after your warm-up) for 3 units of 5 seconds. Be sure to give it your all! Actually squeeze the muscle tissues tight and put as a lot weight on the arms as potential!

With all that effort, you’ll need to give your self 30 seconds to a minute relaxation in-between. I do know that seems like lots for simply 5 seconds of labor – however should you have been working exhausting sufficient, you’ll want it!

#2) For the Bar Cling, do that on the finish of your exercise for 30 seconds to a minute. Once more, look to finish this in as few units as potential, whereas making the train as difficult as potential. Transfer from assisted to unassisted, with the shoulders retracted downwards.

You can start your gymnastic ring training by simply hanging from the rings!

If you need to take a break in the course of the bar hold time, then take sufficient relaxation in order that the subsequent maintain is productive.

Right here Are the Workouts You Can Embody for Your Degree 4 Exercise Routine:


  • Prime Maintain (Assisted or Unassisted) – 4 units of 5 seconds
  • Assisted Pull-ups – 3 units of 8 repetitions
  • Bar Cling (Assisted or Unassisted) – 30 seconds whole time


  • Prime maintain (Assisted or Unassisted) – 4 units of 5-10 seconds
  • Body weight Rows – 3 units of 8 reps
  • Bar Cling (Assisted or Unassisted) – 30 to 60 seconds whole time

Friday –

  • Prime Maintain (Assisted or Unassisted) – 4 units of 5 seconds
  • Assisted Chin-ups – 3 units of 8 reps
  • Bar Cling (Assisted or Unassisted) – 30 seconds whole time

Whenever you’re in a position to carry out the Prime Holds and Bar Hangs unassisted, then it’s time to maneuver to the subsequent stage!!!


Coach Staci showing you the front plant

What’s this??? Secret hidden workout routines?

I simply needed to carry your consideration to an ideal addition to any of those exercises – particularly as issues actually ramp up.

Prepared for it?

It’s . . . the entrance plank!

This gif shows Coach Jim doing a front plank

The entrance plank (or any of your favourite midsection stabilization workout routines) is a superb train to do, ought to holding a Prime Maintain or a Bar Cling show robust.

When you haven’t already felt it in the course of the earlier pull-up exercises – your center must be concerned too!

Throughout a pull-up or chin-up, if we squeeze by the midsection and glutes, the close by muscle tissues are in a position to contract stronger by a phenomenon often known as muscle irradiation.

In addition to sounding like one thing the Implausible 4 encountered in area, this cool “trick” may also help engaged close by muscle tissues within the midsection, together with these large again muscle tissues that pull us up!

A picture showing the latissimus dorsi muscles

You’ll be able to see muscle irradiation for your self should you’ve ever been requested to flex your biceps for somebody. You’ll instinctually squeeze your hand tight, as a result of it helps the biceps interact stronger!

If wanted, throw in some entrance planks work close to the top of your exercise.

You’ll be able to even begin in your knees:

If you can't do a normal plank, start with doing them on your knees until you can advance.

Look to carry 30 seconds to 1 minute of whole time.

Alright, again to our common scheduled programming!

Degree 5 Pull-Up Exercise: Damaging Pull-Ups

Staci jumping up to do a negative pull-up.

Okay! We at the moment are DANGEROUSLY near getting our first pull-up!

The large step at this stage is doing a unfavourable pull-up:

  1. Seize onto the bar with an overhand grip
  2. Bounce so your chest is touching
  3. Slowly decrease your self below management till you’re on the backside of the motion.

WARNING: This may be very harmful should you’re very chubby, which is why I’d advocate transferring slowly by steps 1-3 first.

Nonetheless, after getting an honest quantity of again power (which you bought from Ranges 1, 2, and three), doing negatives is an effective way to construct arm and again power.

You’ve two choices for unfavourable pull-ups:

  1. Hop up on a chair to get above the bar after which decrease your self again down. The secret is “in management.”
  2. Bounce above the pull-up bar, after which start to decrease your self again down IN CONTROL.

You don’t have to decrease your self so slowly that one repetition destroys you…decrease your self at a managed pace – Counting to “three Mississippi” in the course of the motion is an effective tempo.

Listed below are the workout routines you possibly can embody in your Degree 5 Exercise Routine:


  • Damaging Pull-ups – 4 units of 1 rep
  • Assisted Pull-ups – 3 units of 8 reps
  • Bar Cling (Unassisted) – 30 seconds whole time


  • Prime Maintain (Unassisted) – 4 units of 5-10 seconds
  • Body weight Rows – 3 units of 8 reps
  • Bar Cling (Unassisted) – 60 seconds whole time


  • Damaging Chin-ups – 4 units of 1 rep
  • Assisted Chin-ups – 3 units of 8 reps
  • Bar Cling (Unassisted) – 30 seconds whole time

When you’re doing all the unfavourable repetitions in every trainyou’re ready to do a pull-up.

As you’ll see above, we’re providing you with the “pull” workout routines if you’re building your own workout. If you would like a superb beginner gym workout program, these actions will slot in completely.

Alternatively, we are able to do all the heavy lifting for you (effectively, not ALL the heavy lifting) – we’ll create a selected exercise so all you need to do is log into your NF Coaching App every morning and do the exercise your coach prescribed!

Degree 6 – Doing Your First Pull-up or Chin-up

OH BOY! My pricey Insurgent, it’s time for a…

We made it! Here's Staci doing a pull-up!!!

At this level you could have two choices:

A chin-up is whenever you seize the bar with an underhand grip along with your palms going through in direction of you.

A chin-up is a pull-up, but with your hands facing towards you.

Many discover chin-ups barely simpler than…

A pull-up is whenever you seize the bar along with your palms going through away from you. Seeing as it is a pull-up information…


  1. Seize the bar with a grip barely wider than shoulder-width, along with your palms going through away from you.
  2. Begin from a useless hold.
  3. Have interaction your shoulders, pull them down and again in direction of one another (like you might be pinching a pencil between your shoulder blades!)
  4. Flex your abdomen, pull your physique till your chest touches the bar.
  5. Slight pause, yell out “I’m a champion!”
  6. Decrease your self all the best way again right down to a useless hold.

We cowl all of this and extra in our publish “How to Do a Proper Pull-Up,” however the above will get you began

Relying in your weight, your stage of health and power, and the way far alongside you might be in these progressions, you would possibly be capable to begin with even a couple of pull-up.

At this level, you is usually a full Health club Class Hero by following a Gym Workout with these actions in there in your “pull” workout routines:

 Degree 6 routine weekly schedule:


  • Pull-ups – 4 units of 1-2 reps (transfer onto the subsequent train should you can’t carry out a rep)
  • Assisted Pull-ups – 3 units of 8 reps
  • Bar Cling (Unassisted) – 60 seconds whole time


  • Damaging Chin-ups – 4 units of 1 rep
  • Body weight Rows – 3 units of 8 reps
  • Bar Cling (Unassisted) – 60 seconds whole time


  • Chin-ups – 4 units of 1-2 reps (transfer on to the subsequent train should you can’t carry out a rep)
  • Assisted Chin-ups – 3 units of 8 reps
  • Bar Cling (Unassisted) – 60 seconds whole time

Congratulations! You’re now doing pull-ups. Be sure to watch the video above to be sure to’re doing pull-ups with correct type. Practically all people does them incorrectly, with dangerous type.

However what should you’re feeling caught between Degree 5 and attaining your first full pull-up? Don’t fear, we obtained you lined.

Right here’s a few further suggestions that will help you break by that plateau:

  • Add extra reps/units – should you really feel caught and like you possibly can’t get to your full pull-ups nonetheless, strive including extra reps or an extra set to your exercises. Extra work = stronger muscle tissues = extra 
  • Sluggish the motion down – extra time below pressure = extra management by the complete vary of movement! You should use this not solely in your unfavourable reps however in your assisted pull-up and inverted row progressions too. Assume 3 seconds on the best way up and down.
  • Be sure to pull your shoulders down away out of your ears – it might sound like a small factor, however many individuals get “caught” right here as a result of they don’t set their shoulders in a superb pulling place! Apply this by hanging from a bar, stress-free your shoulders in order that they cowl your ears, after which strongly pulling your shoulders down and again in order that they find yourself away out of your ears.

Add these further methods in, and also you’ll be in your technique to a full pull-up very quickly!

Degree 7 – Superior Pull-up Strikes

Now you can move onto advanced pull-ups like Steve is doing here.

When you’re in a position to do 3 units of 10 pull-ups or chin-ups, you could have a couple of choices:

OPTION #A: Proceed to get higher at doing extra reps – 3 units of 12, 3 units of 15, 4 units of 20, and so on.

OPTION #B: Begin doing different varieties of pull-ups.

Listed below are some superior pull-ups you possibly can strive: 

#1) WIDE GRIP PULL-UPS (seize the bar WAY out with each palms):

Maintaining a wide grip is a great advanced pull-up.


Another form of an advanced pull-up for you. Shift your weight from arm to arm.


If you own some rings you can use them like so for some advanced pull-ups.

#5) TOWEL PULL-UPS (Great for grip strength)

OPTION #C) Add weight with a weight belt and do weighted pull-ups or weighted chin-ups:

A weighted pull-up is great for progressive overload on your muscles.

Personally, my favourite factor to do in a gymnasium is weighted pull-ups; should you’re at this stage and considering doing so, right here’s what it’s good to do:

  1. Get a weight belt. I bought this one on Amazon and it’s labored out extremely effectively for me. I’ve tried doing the entire “put weights in a backpack” and it actually works, however the angle of the weights hanging off your again is bizarre. With a weight belt, the burden hangs down between your legs (not a euphemism) so it feels extra pure.
  2. Add small quantities at a time. Most gyms could have 2.5 lb (roughly 1kg) weights; you would possibly really feel silly placing on an enormous weight belt and solely hanging a tiny weight off it, however it’s good to begin someplace.
  3. Persistently add extra weight. I’ll heat up with two units of 5 pull-ups with no further weight, after which do 3 units of 5 weighted pull-ups. If I can full all 3 units of 5 reps (with my chin over the bar for each rep), I’ll make a remark so as to add 2.5 or 5lbs (1 or 2kg) to my weight belt for the subsequent time.

Right here’s the best way to incorporate these Degree 6 workout routines into your gym workout routine:

  • MondayWeighted Chin Ups – 3 units of 5 reps
  • Wednesday Elevated Feet Body Weight Rows – 3 units of max repetitions
  • Friday – Vast Grip Pull-ups – 3 units of most repetition
  • (The next week, I’d alternate by doing the chin-ups with out weight, after which doing weighted pull-ups

The place do you go from right here? How about working in direction of one of the vital spectacular workout routines of all time? The MUSCLE UP (warning: uber superior)!

Elevate Your self Up (A Life With Pull-Ups)

The world can be your pull-up bar as Steve is showing here.

Regardless of your place to begin, you CAN do pull-ups.

And also you WILL do pull-ups with this information. 

You don’t have to observe the development above precisely – it’s merely one path that you may take in an effort to attain the promised land…the place the pull-ups movement like wine and the ladies instinctively flock just like the Salmon of Capistrano.

High Five! You are now doing pull-ups!

Simply ask Christina, who can now do a number of units of pull-ups – her story is incredible:

Christina started rocking pull-ups after Nerd Fitness Coaching

Or Bronwyn, who misplaced 50+ lbs and now does chin-ups along with her daughter on her again!

For individuals searching for the subsequent step, we’ve constructed 2 choices that may float your boat:

1) In case you are any individual who needs to get outcomes like the ladies above and observe a tailored pull-up power program designed round their life and targets, check out our popular 1-on-1 Online Coaching Program.

You’ll work with our licensed NF instructors who will get to know you higher than you realize your self, examine your type, and program your exercises and diet for you.

2) Be part of our free neighborhood, the Nerd Health Riot, and we’ll ship you our free Power 101 Information, which you may get whenever you join within the field beneath:

Observe the trail that works in your schedule, your expertise, and your stage of consolation with this motion – there’s no disgrace in going slowly and progressing safely.

And should you’re gung ho about pull-ups, prepared for negatives and making an attempt to squirm for that first rep, be at liberty to go for it. Simply be protected.

Whenever you DO lastly do a pull-up, I need to be the primary to know – e mail me at steve@nerdfitness.com and inform me about it!

For the Riot,


PS: Try our different three articles on pull-ups:

PPS: Wish to study extra? Learn the remainder of the Strength Training 101 sequence:


Photograph Souce: Muscles that Move the Humerus

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