We’ve all been there—staring at the pull-up bar, knowing it’s a game-changer for your upper body strength, but secretly hoping someone else will do it for you. But guess what? You’ve got this. Achieving your first pull-up is 100% possible, and we’re here to give you the roadmap to get there.
Pull-ups are one of those moves that make you feel like a total boss once you master them. But, let's be real, they can be intimidating at first. Don’t worry—we’ll break it down for you step-by-step, so you can tackle that bar like a pro.
How to Get Strong Enough for a Pull-Up
You’re not going to hit your first pull-up overnight (sorry, we wish it was that easy!). But if you follow these tips, you’ll get there faster than you think.
Fuel Your Body Right
You know the drill—muscles need fuel. A balanced, nutritious diet will get you where you need to be. If weight loss is part of the plan, then focus on that and building back strength simultaneously – plus, the less you weigh, the easier the pull-up will be. Focus on tracking macronutrients, and don’t stress over a little pizza here and there. Keep it balanced so you’ve got the energy to lift and recover.
Make Pull Day a Priority
If you want a killer back, you’ve got to hit it consistently. Start making pull day a non-negotiable part of your week. Cut back on leg days if needed, and give your back muscles some love. Your back needs time to recover, so aim for a 48-hour break between pulling workouts.
Master Rowing Moves
Before you hit the pull-up bar, get comfy with rowing movements. Start with dumbbell bent-over rows, and work your way up to barbell rows. Once you're nailing three sets of 8-15 reps, add more weight. Other back moves like lat pulldowns, rear delt flyes, and deadlifts are key to strengthening the muscles you’ll use during pull-ups. And don’t forget biceps! The stronger they are, the easier your pull-up will be.
Pull-Up Modifications: Build Strength Before You Pull
If you’re not quite there yet, no worries! These three exercises will help you build the strength and technique needed to conquer pull-ups.
Inverted Rows
Set the bar low, and lie under it with your feet extended in front of you. Grab the bar with an overhand grip, and pull yourself up like you’re doing a reverse push-up. Your chest should hit the bar every time. Once you can do 8-10 reps, lower the bar to make it more challenging.
Assisted Pull-Ups with a Resistance Band
Loop a long resistance band around the pull-up bar, put your foot in the band, and perform a pull-up with the added support. The tighter the band, the easier the pull-up. As you get stronger, switch to a lighter band for more resistance.
Negative Pull-Ups
Stand on a box, grab the bar, and jump to the top position (your chin above the bar). Slowly lower yourself down with control. Don’t rush this—take your time. The slower, the better. Aim for 3 sets of at least 5 reps, and you’ll be ready for a full pull-up soon.
HOW TO DO A PULL-UP WITH PROPER FORM AND TECHNIQUE
- Step 1: Start from a dead hang
Stand directly below a pull-up bar and place your hands using an overhand grip with your hands slightly further than shoulder-width apart. This is your starting position. You should be hanging underneath the bar.
- Step 2: Set yourself up for success
Engage your core by pulling your belly button in toward your spine (here are more tips on how to engage your core). Pull your shoulders back and down, it should feel as if you're pinching a pencil between your shoulder blades. Make sure the muscles in your arms and back are engaged, tight, and ready to pull you up!
- Step 3: Initiate the movement
Once you're set up for success, bend your elbows and raise your upper body toward the bar until your chin is over it and your chest touches the bar. To make it easier, imagine bringing your elbows towards your hips. As you move up, avoid swinging your legs, extending your neck, or shrugging your shoulders. Your shoulder blades should remain back and down throughout the exercise, and your neck should be neutral. Focus on using your arms to pull yourself up; don't extend your neck to reach the top of the movement.
- Step 4: Finish off strong
Pause for a moment at the top of the exercise, and inhale. Extend your elbows to lower your body to the starting position.
Once you achieve your first pull-up, you'll be able to challenge yourself by adding a weight belt or doing high-volume reps. For the more advanced moves, consider using lifting straps! They will help improve muscle engagement and enhance grip strength.
Ready to Crush Your First Pull-Up?
Now that you’ve got the breakdown, it’s time to put these tips into action. Pull-ups require patience, but with consistent practice, you’ll be hanging with the best of them. Once you nail your first pull-up, switch things up by trying different grips or adding weight for a challenge.
Need some extra help along the way?
Check out UPPPER’s Long Resistance Bands—they’re perfect for assisted pull-ups, back supersets, and more. And UPPPER's Lifting Straps to help reduce grip fatigue on pull-ups and even more important back exercises.
Take your back workouts to the next level with UPPPER.