The Ultimate Beginner’s Guide to Your First Pull-Up
How to Get Up and Over that Bar
Dear Reader,
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Oops… about last week
I missed last week’s newsletter edition due to a Substack issue (I was locked out of my account until today). So, you’re getting today’s quite a bit later than usual, but hey… we do the best we can, right?
The week before last, we explored consistency, specifically neuroplasticity—your brain’s ability to change and adapt—and how it can help you turn your fitness practice into a lasting habit.
This week, let’s turn talk into action and tackle one of the most common questions I get as a fitness trainer:
How can I build the strength to do a pull-up—even if it’s just one to start???
Why would I want to do a pull-up?
Pull-ups are powerhouse moves that build serious strength in your back, shoulders, and arms. But getting your first pull-up can feel super daunting. Here’s the thing: it’s not about being naturally strong or magically getting there overnight. It’s about building a habit of practice.
Just like brushing your teeth or making coffee in the morning, progress with pull-ups comes from showing up consistently. Each time you work on it—whether it’s hanging from the bar, using a resistance band, or nailing that negative rep—you’re teaching your body what it needs to do. Over time, that effort adds up. Muscle builds, neural connections strengthen, and one day, you’ll surprise yourself by pulling your chin over the bar. So, let’s give it a go.
How to build the strength to do your first pull-up
Step 1: Establish a strong base
To prepare your body for pull-ups, it's essential to strengthen the primary muscles involved. Practice the following exercises to build your foundation:
Lat Pulldowns: This exercise replicates the pull-up motion, focusing on the latissimus dorsi, the primary muscle used in pull-ups.
Rows (Dumbbell, Barbell, or Cable): Rows develop your upper back and biceps, both crucial for generating the pulling strength needed for pull-ups.
Inverted Rows: Performed beneath a bar, inverted rows mimic the pull-up at a lower angle, making it an ideal progression exercise.
Bicep Curls: Strong biceps support pulling movements, so regular curls help prepare you for pull-ups.
Step 2: Build your grip strength
Grip strength is often a challenge for beginners but is essential for pull-ups. Practice these holds regularly to enhance your grip and increase endurance:
Dead Hangs: Hang from a bar with arms fully extended. Begin with 10-20 seconds and work your way up.
Active Hangs: While hanging, pull your shoulder blades down and together to engage them. Hold for 10-20 seconds, increasing time as your strength grows.
Step 3: Practice assisted pull-ups
Assisted pull-ups let you practice the full pull-up motion with added support, making it easier to build strength. Here are two popular methods:
Assisted Pull-Up Machine: Many gyms have machines with adjustable weight assistance to help reduce resistance while allowing you to focus on proper form and build strength.
Resistance Bands: Loop a resistance band over the pull-up bar and place your knees or feet in it. The band will support some of your body weight, making the pull-up more manageable.
Step 4: Practice negative pull-ups
Negative pull-ups emphasize the lowering (eccentric) phase, which can build strength more effectively than the upward motion:
Start at the Top: Use a box or step to position yourself with your chin above the bar.
Lower with Control: Gradually lower yourself to a full hang position for 3-5 seconds.
Step 5: Practice partial pull-ups
Partial pull-ups help you build strength in specific parts of the pull-up range of motion:
Top Half Pull-Ups: Begin with your chin above the bar, lower yourself halfway, and pull back up.
Bottom Half Pull-Ups: Start from a dead hang and pull yourself halfway up before lowering back down.
Now you’re ready for your first full pull-up…
With enough strength built, it’s time to complete your first full pull-up. Remember, achieving your first pull-up or increasing your reps is a milestone worth celebrating! Take time to appreciate each victory and use it as motivation to keep progressing.
REMEMBER: Consistency is key to achieving any fitness goal. Commit to practicing your pull-up progression regularly, making these exercises a staple in your weekly routine. Progress may sometimes feel slow, but with dedication, you'll see noticeable improvements over time.
This week: Establish your base and build your grip strength
Commit to 3-4 days this week that you will practice the following routine.
Warmup:
Arm Circles: 30 seconds in each direction
Shoulder Shrugs: 2 sets of 10-15 reps
Cat-Cow Stretch: 1 minute
Main Workout:
Dead Hangs (Grip Strength)
Hang from a pull-up bar or rings with arms fully extended and shoulders engaged.
Hold for 20 seconds, aiming to increase time as you progress. This is one set.
Perform this 2 times (known as 2 “sets”) with 60 seconds of reset between each set.
Lat Pulldowns
Perform lat pulldowns on a machine, focusing on pulling with your back muscles. Start with a weight that feels slightly challenging, then increase the weight one increment with each set (if possible, otherwise stay at same weight).
Set 1: 15 reps
Set 2: 12 reps
Sets 3: 10 reps
Rest: 60-90 seconds between sets
Single Arm Dumbbell Rows
You need 1 dumbbell. With one arm at a time, focus on pulling with your back muscles and keeping your movements controlled. Maintain a flat back and engage your core throughout the exercise. Start with a weight that feels slightly challenging, then increase the weight one increment with each set (if possible, otherwise stay at same weight).
Set 1: 15 reps per arm
Set 2: 12 reps per arm
Set 3: 10 reps per arm
Rest: 60-90 seconds between sets
Bicep Curls
Perform bicep curls with dumbbells, focusing on keeping your elbows close to your sides and your movements smooth and controlled. Avoid swinging the weights to maintain tension on the biceps. Start with a weight that feels slightly challenging, then increase the weight one increment with each set (if possible, otherwise stay at same weight).
Set 1: 15 reps
Set 2: 12 reps
Set 3: 10 reps
Rest: 60-90 seconds between sets