How To Do a Pull Up: Step by Step

Introduction

The pull-up is a great upper-body exercise however, it can be difficult to master. But don’t worry, there are several steps you can take to build up the strength and endurance to reach your goal. It is important to note that these progressions will take several weeks of consistent practice to show results, so let’s get started!

Step 1: Hangs

We want to start by building grip strength and endurance. Therefore, I recommend starting with 3-4 sets of hangs for 30 seconds and gradually progressing the amount of time you’re hanging from 30 seconds to 45 seconds and eventually to 1 minute. Aim to do this exercise about three times per week to allow yourself sufficient time for recovery. This may take several weeks but once you can do 4 sets of hangs for 1 minute, you can move to step two!

Step 2: Scapula Pull Ups

Next, we want to start building strength that will help us reach our goal of doing pull-ups. So, we are going to do Scapula Pull-Ups. In this movement, we are hanging from the bar and contracting the scapula which allows us to complete the initial movement of a pull-up at the beginning of the range of motion. Practice this movement until you can complete 3 sets of 15 repetitions.

Step 3: Resistance Band

Once you’ve completed step 2, we are going to add an exercise band or pull-up assistance tool into the mix. You tie one end of the band around the bar and step into the other end so that the band is in the arches of your feet. From here you pull yourself up so that you are looking over the bar and complete a full repetition of the exercise. Practice this movement until you can complete 3 sets of 15 repetitions.

Step 4: Negative Pull Ups

Great job on making it this far! Keep up the good work. The next step is to do negative pull-ups. For this exercise, you will need a bench to step on. Once you step onto the bench you will grab the bar and from the top of the range of motion, you will lower yourself down to the end of the range. So, you are starting with your head above the bar, and you are slowly lowering yourself to a hanging position without the assistance of a band. The goal is to complete 3 sets of 15 repetitions of this exercise before moving to step 5.

Step 5: Pull Ups

Awesome! You’ve made it to the last step! You are now ready to crush your first pull-up unassisted. Some prompts to keep in mind as you complete this exercise include:

• When you set up for the movement: tighten your core muscles.
• At the bottom of the movement, keep your arms straight and think of pushing your shoulder blades toward the floor.
• As you lift yourself: think of your elbows being pulled downward towards the ground and think about bringing your chest towards the bar.
• As you lower yourself: keep the movement slow and controlled.

Conclusion

These five steps are a great way to upper body strength that with dedication and consistency can lead to you becoming a pull-up master. If you have any questions or if you found this article helpful please comment below and share your experience!