The pull-up is one of the best exercises for a strong, wide back, but for many people that first pull-up feels impossible. You hang from the bar, pull as hard as you can and barely move.
The good news: learning pull-ups is mostly about building up smartly. In this article you'll learn which muscles you train, which progressions lead to your first pull-up, how to perform the technique correctly and what a simple sample plan looks like.
What is a pull-up and how is it different from a chin-up?
In a pull-up you hang from a bar with your palms facing away from you (overhand grip), slightly wider than shoulder width. You pull yourself up until your chin is above the bar, then lower yourself under control. In a chin-up you turn your hands around, palms facing you. Your biceps help more, so many people find the chin-up a little easier.
Which muscles do pull-ups train?
- Latissimus dorsi (lats): the big back muscles that pull your arms down and give your back its width.
- Mid back and trapezius: pull your shoulder blades back and down.
- Biceps and forearms: help bend your arms.
- Hands and grip: have to hold your full body weight for the whole set.
- Abs and core: keep your body still so you don't swing.
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Start with the dead hang
Hang from the bar with straight arms and hold it as long as you can. This gets your body used to hanging and builds grip. Work up to a few sets of 20 to 30 seconds.
Practice scapula pull-ups
Hang from the bar and only pull your shoulder blades down and back, without bending your arms. You'll rise a few centimetres. This teaches you to start the movement with your back instead of your arms.
Build base strength with lat pulldowns and rows
Lat pulldowns and rowing exercises train the same muscles with a weight you choose yourself. Focus on good form, as explained in Lat pulldown: how to train a wide back and Barbell row: the right technique.
Use assistance
A resistance band around the bar or an assisted pull-up machine makes you lighter. That way you can practice the full movement. Use less and less assistance as you get stronger.
Do negative pull-ups
Jump or step up until your chin is above the bar and lower yourself as slowly as possible. You can usually handle the lowering part (the eccentric phase) before you can pull yourself up, and it's an effective way to build strength for the full pull-up.
Tip
Put a bench or step under the bar. That way you can easily get into the top position for your negatives without having to jump first.
How to do a proper pull-up
Grip the bar firmly
Grab the bar with your hands slightly wider than your shoulders, thumbs wrapped around the bar. Squeeze the bar hard: a firm grip creates more tension throughout your upper body.
Brace before you pull
Tighten your abs and glutes and keep your legs still. First pull your shoulder blades down slightly, just like in the scapula pull-up.
Drive your elbows towards your hips
Think about pulling your elbows down and back instead of pulling yourself up with your hands. Keep going until your chin is above the bar.
Lower yourself under control
Lower yourself slowly until your arms are almost straight again. This way you use the full range of motion and also train the eccentric part.
Common pull-up mistakes
Swinging and kipping
Using momentum from your legs might get you higher, but your back does less work. Keep your body as still as possible, especially when you're just starting out.
Half reps
Only doing the middle part feels easier, but you're not training the full movement. Start at the bottom with (almost) straight arms and finish with your chin above the bar.
Dropping down too fast
If you just drop, you skip the useful lowering phase. Take your time on the way down.
Going to failure too often
Taking every set to the point where you really can't do another rep makes recovery hard. Stop with a rep left in the tank and build up gradually. If you have pain in your shoulders or elbows, talk to a doctor or physiotherapist.
Sample plan to learn pull-ups
This is a simple example you can do two to three times a week at the start of your back workout. Adjust the numbers to your own level.
| Exercise | Sets | Reps or time |
|---|---|---|
| Dead hang | 3 | as long as possible, up to 30 seconds |
| Scapula pull-ups | 3 | 8 to 10 |
| Negative pull-ups | 3 | 3 to 5, lowering for 3 to 5 seconds each rep |
| Lat pulldown | 3 | 8 to 12 |
Getting easier? Lower yourself more slowly, use less assistance or add an extra rep. That's exactly the idea behind progressive overload.
Grip during pull-ups: when do lifting straps help?
As a beginner, your grip usually isn't the problem: your pulling strength is still the limiting factor, and the dead hang actually trains your grip too. That changes once you can do several pull-ups in a row, start adding weight or do high reps. Then your grip sometimes gives out before your back does. That's when Premium Lifting Straps can help you finish your last reps with your back. Learn how to put them on correctly in How to use lifting straps.
Tip
Only use straps for your heaviest or final sets and do the rest without. That way your grip keeps getting stronger too.
Frequently asked questions about learning pull-ups
How long does it take to learn your first pull-up?
It varies a lot from person to person and depends on your strength, body weight and how often you practice. With a consistent progression and two to three sessions a week, you'll often notice it getting easier within a few weeks.
Is a chin-up easier than a pull-up?
For many people, yes, because your biceps help more in a chin-up. That makes it a good intermediate step, but practice the pull-up itself too.
Can I learn pull-ups without a pull-up bar at home?
At the gym you can practice with lat pulldowns, rows and an assisted machine. For the full movement and negatives, you'll eventually need a bar.
Should I use lifting straps for pull-ups?
Usually not as a beginner, because hanging actually makes your grip stronger. Straps are mainly useful for high reps or added weight, when your grip gives out before your back.
Summary
You learn pull-ups step by step: start with dead hangs and scapula pull-ups, build strength with lat pulldowns and rows, use assistance and work towards your first full rep with negative pull-ups. Keep your body still, use the full range of motion and build up gradually. Find more articles on training and technique in the Fitness Hub.
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