A pull-up means hanging from a bar with an overhand grip and pulling until your chin clears the bar, then lowering with control. If you can’t do one yet, negatives, assisted pull-ups and rows will get you there.
Technique
| Step | Key point |
|---|---|
| Grip | Overhand, slightly wider than shoulders |
| Start | Full hang, shoulders pulled down and back |
| Pull | Drive elbows down toward your ribs |
| Top | Chin over the bar, no kicking |
| Lower | Control all the way to a full hang |
Progressions to your first pull-up
| Stage | Exercise | Dose |
|---|---|---|
| 1 | Inverted rows | 3 x 8 to 12 |
| 2 | Dead hangs and scapular pulls | 3 x 20 s / 3 x 8 |
| 3 | Band-assisted pull-ups | 3 x 5 to 8 |
| 4 | Negatives (jump up, lower in 3 to 5 s) | 3 x 3 to 5 |
| 5 | First full reps | Several sets of 1 to 2 |
Doing more reps
- Train pull-ups 2 to 3 times a week.
- Use many sets of a few reps rather than failing every set.
- Add weight or tempo once you can do 8 to 10 good reps.
- Vary grips: chin-ups (underhand) and neutral grip.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
What’s the difference between a pull-up and a chin-up?
Pull-ups use an overhand grip; chin-ups use an underhand grip and involve more biceps.
How long does it take to do a first pull-up?
Often several weeks to a few months of consistent training.
What muscles do pull-ups work?
Lats, upper back, biceps and grip.
