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Pull Up Progressions - How to do your first pull up

4,787 views · Published 11 March 2018 · 7:25 · Indexed 21 October 2026

Channel: Muscle World · 2018 · Sports

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Here are my tips on how to go from zero to hero when it comes to pull ups.

With these techniques you should increase muscle efficiency and strength to allow you to go from 0 reps to 10 pull ups in just a few weeks time.

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The first pull up technique involves us improving grip strength by simply hanging from the bar and maintaining body tension. This will improve your grip strength if you can hold up to a minute.

The next technique will focus on the eccentric phase of the movement. These are sometimes called negative pull ups, as you are jumping up to the bar and then controlling yourself down. Aim for it to take at least 5 seconds to lower from the top to the bottom.

The next stage is the flex arm hang - an isometric hold at the top, jump up as normal hold at the top for 5-10 seconds and then slowly lower yourself down take 2-5 seconds on the descent.

At this stage you can look to do assisted pull ups or bodyweight rows on a smith machine or rack. 

Eventually you will have the strength to pull yourself up to the bar and do at least one pull up.

Remember you can use these techniques again to help improve the number of pull ups you can do!

I am wearing the Nike Pro Combat Hyper Cool Compression Tshirt: http://amzn.to/2Dg6nab

Follow this guide to find out how to get better at pull ups
how to increase grip strength
how to build your lats
how to get bigger arms
how to do more pull ups
Pull ups for beginners

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