How To Perform A Pull-Up For Beginners

If you feel you have sufficient strength to do a pull-up but are struggling to get above the bar, it’s likely you haven’t mastered the technique. The technique is arguably as important as having the strength, so it’s imperative to practice. Below is a step-by-step guide to perfecting your technique:

How To Do A Pull-Up For Beginners

1. Start by finding an adequate bar to hang on; it doesn’t have to be a professional pull-up bar; even a tree branch will do. As long as your feet don’t drag across the floor, it will work.
   
   
2. Stand underneath the bar and jump or use a stool to grab onto the bar with both hands. Your palms should be facing away from you, and your hands should be slightly wider than shoulder-width apart.
   
   
3. Hang from the bar with your arms fully extended, your feet off the ground, and your core engaged. Remember that the thicker the bar is, the more challenging it is to grip. Therefore start thin and slowly build to a more expansive bar.
   
   
4. We think it’s best to use momentum, as it assists the whole movement. To do this, have a slight back-and-forth swing while you’re hanging but aim to avoid this over time.
   
   
5. As you swing back, begin to raise yourself by bending your elbow and bringing your chest towards the bar. Use the same movement as a lat pull-down – they’re basically the same movement!
   
   
6. Carry this on until your chin is above the bar, at which point pause for a second.
   
   
7. Slowly bring yourself down to the position you started at, being careful when getting your feet back on the ground.
   

Upper Body Exercises That Help You Complete Your First Pull-Up

If you want to improve your ability to do pull-ups, several exercises help build the necessary strength and muscle. The lats and biceps are the main muscle groups these exercises focus on, as they provide the main drive for the pull-up.

1. Lat Pull-downs: Lat Pull-downs are a great way to condition the same muscle groups as pull-ups, but with more assistance and stability. The wider you grip the bar, the more your upper back will be engaged in the exercise.

2. Push-ups: Push-ups focus on working the shoulders, core, and chest – all of which are used in pull-ups. Furthermore, they’re a great way to start getting used to bodyweight exercises by gaining the balance and flexibility needed with a pull-up.

3. Dumbbell Rows: Grab a single dumbbell and bend the opposite knee on a bench. Ensuring your back is straight, bring the dumbbell towards your chest while rotating your body. Dumbell rows work the lats.

4. Dead-Hang: A dead hang involves gripping the bar in an orthodox pull-up position and then hanging as long as possible. As well as engaging the upper back and core, a dead hang helps build the forearm strength necessary to perform a pull-up.

5. Assisted Pull-Ups: Use an assisted pull-up machine or resistance bands to help you complete the movement. You can also have a partner help you by holding your feet or legs while you perform the exercise for added support.

6. Negative Pull-Ups: Start in the top position of a pull-up and slowly lower yourself down into a dead hang. This is called an eccentric contraction and will help you control the downward movement when performing a pull-up.

Attempt pull-ups weekly to track progress and feel the improvements in muscle strength and awareness.

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