How to Do Your First Pull Up

How to do your first pull up comes down to one principle: you get strong at a pull up by doing something that looks like a pull up and is almost as hard. Most people stall because the thing they are doing is far easier than the thing they want.

Why the assisted machine often fails

The assisted pull up machine supports you through the exact part of the movement you need to get strong in, and it stabilises your body so the muscles that hold you steady never get challenged. People spend months on it and still cannot do one unassisted rep. Bands have a similar problem at the top, though they are better overall because they still demand control.

What builds it fastest

Negatives and holds. Jump or step to the top position, then lower yourself as slowly as you can, aiming for five seconds. That eccentric portion builds strength quickly and it is the closest thing to the real movement. Pair it with heavy rows and hangs, and most people get their first rep within eight to sixteen weeks of consistent work.

A progression that works

Two sessions a week, with pull up work done fresh rather than at the end of a session.

• Dead hangs, three sets, building toward 30 seconds
• Negatives, four to five singles with a five second lower
• Heavy inverted rows or dumbbell rows, three sets of six to eight
• Scapular pull ups, two sets of eight, to learn the start of the movement
• Try one unassisted rep at the start of every session so you can see progress

Frequently asked questions

• Is a chin up easier than a pull up? Yes for most people, because the underhand grip lets the biceps contribute more. Starting with chin ups is perfectly reasonable.
• How long does it take? Eight to sixteen weeks of consistent work is typical, though body weight and starting strength both affect it considerably.
• Do I need to lose weight first? It helps, since you are lifting your own body, but training for the pull up while in a moderate deficit works fine.