Compared to doing your first bicep curl or first bench press, a pull-up is much harder to achieve, but with enough training and practice, anyone (and I mean ANYONE) is able to do a pull-up.
Side note: Number one rule of pull up – the lower the weight, the higher the reps. So if you are serious about achieving your first pull-up, remember to manage your diet while building up your strength.
Disclaimer:
Before we begin, I’d like to mention that this post includes some affiliate links. This means that if you do decide to purchase any of the items that I’ve linked, I’ll get a small cut of that purchase at no additional cost to you! It would be a great form of support to me if you liked my content as it helps us keep this blog going!
What Is A Pull-Up?
A pull-up is an upper body strength training exercise.
This exercise is a cycle of movement starting off with hanging on the pull-up bar with the body fully straightened. Next, lift the body until the chin is above the bar / until the chest touches the bar before returning back to the starting position. Completion of one cycle is considered one repetition (rep).
Side note: The difference between a chin-up and a pull-up is the type of grip. For pull-ups, you use the overhand grip while for chin-ups, you use the underhand grip.
How To Do A Proper Pull-Up?
Step 1: Start off by hanging on the bar with your palm facing away from your body, your arms should be fully extended. (You should not be swinging back and forth. If you are, stop swinging before you begin) You can either straighten your legs or bend them if you are touching the floor.
Step 2: Take a deep breath and engage your core while you pull yourself towards the bar. You should pull until your chin goes above the bar or your chest touches the bar. (Remember to engage your shoulder, back and core throughout this whole process.)
Step 3: Once you reach the top, slowly exhale and lower your body back to the starting postion with your arm fully straighten.
Common mistake: Some people then to jump off the bar once they reach the top, or they tend to drop back to their starting position from the top. These mistakes puts unecessary strains on the arm and over time cause permanent injuries!
How Do I Get Started?
Can you believe that all of these exercises to get you started can all be performed within the comforts of your own home? All you need to do is to get yourself a simple pull-up bar that is easy to install and remove like the one I linked. No drilling is needed, and all you need to do is to twist the bar in place. I’ve got myself the 82-130cm bar, which pretty much fits into all the door frames at my place.
Now that we have covered what a pull-up is and it’s correct form, you might be wondering how do you get started. It is normal if you cannot perform a proper rep of pull-up, especially for those who do not have any prior form of strength training. Here’s how you can progressively build up towards your first pull-up.
Dead Hang
The fundamental of a pull-up is the grip. If you struggle to hang on the bar for at least 10 to 20 seconds, you will have a hard time trying to do a pull-up. For starters, you can start of with 5 to 8 reps of 10 seconds dead hang. You will definitely feel the burn in your forearm but don’t give up. Once you get comfortable, progressively increase the number of reps and duration of the hang.
Side note: Dead hang is a good form of warm up and stretch even after you have achieved your first pull-up.
Scapula Shrugs
The next part of your progression is scapula shrugs. This is where I know many people who struggle, mainly due to the fact that the scapula is a muscle group that you won’t often use or activate. Do check out this article on how you can strengthen your scapula.
I understand that this exercise may feel abit awkward for some of you but try imagine trying to pinch a pencil between your shoulder blades. Once you get the feel of the motion, try doing 3 to 5 sets of 10 repetitions. This exercise is crucial as it helps you understand the initial motion of a pull-up.
Side note: For those who are able to do a pull-up, training this can help you increase your maximum reps 🙂
Incline Pull-Up
Incline pull-up or the Australian pull-up is the next step. This exercise uses the similar muscle group and has similar motion as a pull-up. Start off with the bar at a higher position and once you get comfortable, try lowering the bar closer towards the floor. (Remember the correct form, fully extended arms and straightened body.) Same as the scapula shrugs, 3 to 5 sets of 10 repetitions.
Negative Pull-Up
With the increase in strength from the incline pull-ups, you can now move on the the next exercise, negative pull-up. A negative pull-up is almost the same as a standard pull-up, the difference is the starting postion. With negative pull-up, you start of at the top instead of a dead hang. You can use a chair or use the momentum from a jump to get you to the top, then slowly lower your body. (Control your movement, the slower, the better. Remember to engage your core and scapula.) For this exercise, do 3 to 5 sets of 5 reps.
Side note: It is okay to drop down quickly at the start. Well… you gotta start somewhere.
Assisted Pull-Up
If you are at this stage, you are very close to your goal. Get a friend to assist you or you could use a resistance band. (How to use a resistance band: Tie the band to the bar and have your foot in stepping on the loop at the bottom.) As you get stronger, switch to a thinner resistance band. With enough training, you will eventually be able to do one pull-up without assistance.
And… there you go, your first pull-up!
Really hope this guide helps you achieve your first pull-up and if it did, drop a comment below to let me know! If you want to further improve and beat your personal best, do check out here.
If you’d like to find out more about my exercise routine, diet, lifestyle, etc, I’ve linked them respectively! Also, follow us on social media (@thewunderinglab) to find out more about our day-to-day lives and join us on this journey towards a healthier lifestyle!