Pull ups are the best, period!
You know it, I know it, your dog knows it.
Not only do they target a broad range of muscles and contribute to the overall development of your body, but they also make you look like a killer professional when you can perform them easily.
After reading about all the benefits doing pull-ups brings to your physique, I am sure you must’ve tried to do your first pull-up, -and most likely you have realized that it is not as easy as it looks!
The Bar Brothers on YouTube make it look childish. -But remember, they trained strictly hard to make it look that easy.
Don’t listen to the guys saying; “people who can do pull ups can do it just because they have talent for it”.
They are talking bull shi*! They hide the fact that they cannot do a single pull-up behind a fairy tale about their DNA and genes…
Guys, always remember, “Hard work beats talent when talent does not work hard!”
Keep going and you’ll get there in no time.
Ok, enough said! Lets take a look at my pull up program for beginners and start building that V-shaped back!
A Beginners Introduction to Pull Ups
Preparing For Your First Pull Up: Basic Theory
Before looking at the pull up program for beginners, lets digest some basic theory:
It is crucial to understand that everything is achievable.
If you are willing to go that extra mile, there isn’t a thing you cannot get!
Pull-ups may sound like a nightmare to many, but with proper training and a little bit of effort, you will be doing pull-ups like a PRO.
Your upper body strength determines whether or not you will be able to pull off a pull up.
Naturally gifted or active people can sometimes perform pull ups even without prior training.
Yeah, I know. Unfair, huh?
Well, many factors come into play when considering a person’s ability to do a pull-up.
Some you can address trough exercise, while other simply are a result of your genes…
Beginner Pull Up Tips
- Almost every one of you must be knowing the well-known fact that more weight equals to more difficulty in performing pull-ups. If you are hell bent about completing a pull-up, start off with the mind to shed of some extra pounds!
- Pull ups are primarily an exercise working your back. Obviously to be able to do a pull-up, your back muscles need to have a fair amount of strength. Focus on working your back muscles to build that initial needed basic strength.
Progression Exercises To Prepare You For Your First Pull Up
Do you feel like a weak spaghetti-creature since you cannot do a single pull up?
Keep calm and relax!
It is common not to be able to do a single pull-up.
But the good news is everybody can be a pull-up champion as long as you train for it!
Below are some progression exercises which need to be included in your daily workout schedule if you are serious about your first pull up.
These 4 main progression exercises will help you build the required strength to do so, without use of any additional equipment:
The Dead Hang Pull-Up
This exercise is designed to get you accustomed to hanging from the bar.
Simply grip the bar and with your arms fully extended, hang from it for 30 seconds.
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For many of my clients, their first strict pull-up has been a huge fitness milestone. I remember how excited I was when I got my first one! Improving your grip, building up your lats and increasing shoulder stability will not only help you get that first pull-up, but can also prevent common tweaks and injuries from kipping and butterfly pull-ups. Do a couple sets of this complex prior to your next pull-up WOD, or do 3 sets 3x/week if a strict pull-up is your goal! _____________________________ This video is sped up considerably to accommodate Instagram’s 1-minute rule. Go as slowly as possible on the negatives and be controlled and deliberate during the scapular pull-ups.
Start by a 10-second hang and gradually increase the hang time. It will increase your grip strength and build core body tension.
Flexed Arm Hang
A flexed arm hang is a static bar hold, and involves keeping your body at the top position with your chin above the bar.
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Flexed Arm Hang – how long can you hold your chin over the bar? This is a great way of building torso strength and grip strength… • • • #flexedarmhang #pullups #torsostrength #gripstrength #bodyweight #strengthmatters #everydayathlete #strength #core #strong #personaltrainer #bfit2 #lewes
With the help of a partner or a chair, get yourself to the top most position of a pull-up.
Once your chin is above the bar, maintain a hold for 10 seconds. Repeat this process till you can increase your hold time to 30+ seconds.
Negative pull-ups emphasize on the lowering motion of the pull-up.This action is the easiest part of the exercise.
To perform a negative pull-up, grab the bar and jump while pulling your body above the bar as high you can get.
Now hold yourself at the highest point and slowly lower yourself down by bending your arms and making a downward motion.
The slower you come down, the more strength you will gain.
Repeat this 5 to 6 times and as you progress, increase the number daily by 2.
Body Weight Rows
Body weight rows are a perfect substitute for standard pull-ups. It is the same but in a different angle, and they work the same muscles.
You can use a sturdy table in your living room to do them at your home.
Or if you do not have a suitable table, why not go outside and have a play in the local play ground:
Just move your body underneath a waist height bar or table and firmly grip the edge with both hands and make sure you keep your body straight.
Slowly pull your body towards the bar. Hold for 2 seconds at the top and count till 5 while lowering down.
Do a total of 12 to 15 repetitions.
Pull Up Progression Routine: The Perfect Pull Up Program For Beginners
Now. Lets use the progression exercises you just learnt and gain some real pull power!
1. 15-25 seconds Dead hang pull-ups
2. 10-12 body weight rows
3. 10-15 seconds flexed arm hang
4. 5-8 negative pull ups
Apart from these basic pull up progression exercises, you can also do assisted pull-ups.
These can be either partner assisted or with the use of resistance bands. They will help you get the feeling of pull-ups and get you comfortable with the entire routine.
Follow these exercises with your regular workout, and in no time you will be doing pull-ups daily AND effortlessly!
How to Build up to Your First Pull Up: Infographic
Final Words: Start Doing Pull Ups!
You have just been given the blueprint to go from 0 to eventually 10’s of pull ups.
Stop reading and start doing pull ups!
PS! If you’re into calisthenics or simply would like to know more about bodyweight exercise; be sure to check out my massive beginners guide to bodyweight workouts. Here you’ll finds loads of basic exercises taking you all the way from calisthenics noob to calisthenics champ in no time!
Other Helpful Resources
- At Home Strength Training: The Ultimate Resource
- 8 Super-Effective at Home Bodyweight Exercises For Your Back
- The 10 Best Core Strength Exercises for Lower Back Pain
- At Home Bodyweight Exercises For Your Chest: The Definite Guide
- The Push Up Academy: Push up Workout for Beginners
- What is the Best Dip Station for Calisthenics: Reviews and Top Picks