How to Do Your First Pull-Up: A Step-by-Step Progression

The pull-up is a classic test of upper-body strength, and it's tough because you're lifting your whole body weight. The good news is that nearly anyone can build up to it with the right progression.

Step 1: Build a base

Start with dead hangs: grip the bar and hang for 10 to 30 seconds, building up your grip and shoulders. Add rows (inverted rows or band rows) to strengthen your back.

Step 2: Scapular pulls

From a hang, pull your shoulder blades down and together without bending your arms. This teaches the first part of the movement.

Step 3: Assisted pull-ups

• Use a resistance band looped over the bar.
• Or use an assisted pull-up machine.
• Or keep one foot on a low chair for a little help.

Step 4: Negative pull-ups

Jump or step up so your chin is above the bar and lower yourself slowly, taking 3 to 5 seconds. Do 3 to 5 reps.

Step 5: Full pull-ups

Once negatives feel controlled, try a full pull-up. Don't worry if it takes a few weeks.

Training schedule

Practise two or three times a week, and rest at least a day in between. Be patient. Most people see progress within 6 to 12 weeks.