How to Do a Pull Up: The Ultimate Beginner’s Guide

Welcome to the ultimate guide for beginners on how to master the challenging pull up exercise! Pull ups are an exceptional compound movement that targets multiple muscles in your upper body, including your back, biceps, and shoulders. Incorporating pull ups into your workout routine will not only help you build a strong and well-defined upper body but also improve your overall fitness level.

In this comprehensive workout plan, we will introduce you to the eight best exercises that will gradually progress you towards achieving your first unassisted pull up. Each exercise is carefully designed to target specific muscles and build your strength progressively. So let’s dive in and get you on track to conquering one of the most effective upper body exercises!

Exercise #1: Assisted Pull Ups

Assisted pull ups are an excellent starting point for beginners who are not yet able to perform a full pull up. This exercise helps you develop the necessary strength and technique by using assistance from a band or machine. Here’s how to perform an assisted pull up:

1. Attach a resistance band to a pull up bar and place one foot or knee into the band.
2. Hang from the bar with your arms fully extended and engage your core.
3. Pull your shoulder blades down and back, then bend your elbows to lift your body towards the bar.
4. Focus on using your back and arms to pull yourself up, rather than relying solely on your legs.
5. Slowly lower yourself back down to the starting position and repeat for the desired number of repetitions.

Remember to maintain proper form throughout the exercise, keeping your body straight and avoiding swinging or using momentum. As you gain strength, gradually decrease the assistance provided by the band or machine until you can perform unassisted pull ups.

Exercise #2: Negative Pull Ups

Negative pull ups are another effective exercise for building up your pull up strength. This exercise involves focusing on the eccentric, or lowering, phase of the movement. Here’s how to perform negative pull ups:

1. Start by standing on a chair or box to reach the top of the pull up bar.
2. Grip the bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
3. Jump up or use a step to get your chin above the bar and hold this position.
4. Slowly lower yourself down to a dead hang, taking around three to five seconds to complete the descent.
5. Once you reach the bottom, either jump back up or use the chair/box to return to the starting position.
6. Repeat for the desired number of repetitions, focusing on maintaining control during the descent.

Negative pull ups help you build strength in the muscles required for the upward phase of the pull up. As you progress, aim to increase the time it takes to lower yourself down, eventually working towards performing a full pull up.

Exercise #3: Band Assisted Pull Ups

Band assisted pull ups are similar to assisted pull ups but provide a different form of assistance through the use of resistance bands. This exercise allows you to gradually decrease the assistance as you get stronger. Here’s how to perform band assisted pull ups:

1. Attach a resistance band to a pull up bar, ensuring it is securely anchored.
2. Step into the resistance band, with the band looped around your feet or knees.
3. Grip the bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
4. Hang from the bar with your arms fully extended and engage your core.
5. Pull your shoulder blades down and back, then bend your elbows to lift your body towards the bar.
6. Focus on using your back and arms to pull yourself up, while the resistance band provides assistance.
7. Slowly lower yourself back down to the starting position and repeat for the desired number of repetitions.

As you progress, experiment with different resistance bands to decrease the assistance gradually. Eventually, you will build enough strength to perform unassisted pull ups.

Exercise #4: Inverted Rows

Inverted rows are an excellent exercise for beginners to strengthen their upper back, shoulders, and arms. This exercise can be performed using a barbell, TRX straps, or a Smith machine. Here’s how to perform inverted rows using a barbell:

1. Set up a barbell on a squat rack at waist height.
2. Stand facing the barbell and grab it with an overhand grip, slightly wider than shoulder-width apart.
3. Walk your feet forward, leaning back until your body forms a straight line from head to heels.
4. Pull your shoulder blades down and back, then bend your elbows to pull your chest towards the bar.
5. Pause at the top position, squeezing your shoulder blades together, then slowly lower yourself back down.
6. Repeat for the desired number of repetitions, focusing on maintaining control throughout the movement.

Inverted rows are a great way to build strength and improve your pulling ability, preparing you for more advanced pull up variations.

Exercise #5: Wide Grip Pull Ups

Wide grip pull ups target your lats, or back muscles, more intensely than other variations. They also engage your biceps and shoulders to a lesser extent. Here’s how to perform wide grip pull ups:

1. Grip the pull up bar with your palms facing away from you and your hands placed wider than shoulder-width apart.
2. Hang from the bar with your arms fully extended and engage your core.
3. Pull your shoulder blades down and back, then bend your elbows to lift your body towards the bar.
4. Focus on using your back and arms to pull yourself up, while maintaining control and avoiding swinging.
5. Once your chin is above the bar, pause for a moment, then slowly lower yourself back down.
6. Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Wide grip pull ups are a challenging exercise that will further develop your upper body strength and help you progress towards more advanced pull up variations.