For some people, achieving a personal fitness goal means scaling a mountain or running a marathon, but the rest of us would be happy to incorporate a little more movement into our routines. Setting achievable goals like performing your first unassisted pull-up can be a great way to get some exercise and increase strength!
Completing an unassisted pull-up requires a significant investment of sweat, but the payoffs are worth it. Not only will the achievement boost your self-esteem, but you might also see improvements in posture and range of motion. Even better, you might notice a decrease in overall aches and pains thanks to the extra muscle support in your back.
If the version of you that exists today can’t do a pull-up, or if it’s been so long, you’re not quite sure, you’re not alone. A significant portion of adults (more than 30% according to one survey) self-report an inability to complete a pull-up on their own. Of course, there’s no telling what tomorrow’s version of you might be capable of. If you’re committed to conquering the pull-up, we want you to be equipped with the knowledge and tools you’ll need to pull it off.
How strong are you today?
The first step towards crushing a pull-up is figuring out your baseline. You might be able to do a pull-up already, but you’ll never know until you grab hold of the bar and pull. You might be surprised at just how strong you are.
The first thing you’ll need is something to pull on, you can get away with a tree branch or your tall friend’s arm, but we recommend a sturdy metal rod. You’ll find them at the gym (their natural habitat), but there are also at-home options, provided you have high enough ceilings and a sturdy door frame. Ideally, you want the bar high enough to dangle from it with your feet hanging freely above the ground. You’ll need a stool or a reliable vertical leap to get going. Then all you have to do is pull.
You might be surprised that a pull-up uses more muscles than your arms. Pay attention to the sensations in your body, and you’ll notice activation of your shoulder, back, core, and core abdominal muscles, in addition to the biceps. Most of the hard work is being done by the latissimus dorsi (the lats), a large muscle group that stretches from just behind your armpit down to your lower back. A few test runs on the pull-up bar give you the baseline information to know which muscle groups might need extra love and attention.
Alternative Exercises to Help Build Toward Your First Pull-Up
Crossing “do a pull-up” off your resolutions list isn’t a simple matter of physical strength; exercise isn’t just about the size of your muscles, but also how you use them. More specifically, how you use them together to achieve a desired motion.
As previously mentioned, several muscle groups must work in concert to raise your body into the air. Any exercise that strengthens those areas or makes you more familiar with those muscle groups and how they work inside your body is a step toward your ultimate pull-up goal.
These exercises engage many of the same muscle groups you’ll need for a pull-up, including the major back muscles, biceps, core muscles, shoulders, and glutes. Moreover, many of these exercises have the flexibility to control the amount of weight you’re moving to make it more or less than your body weight and let you build toward your goals.
Bent-over Rows
Performed by hinging at the hips while maintaining a flat back, you pull a weight towards your torso, simulating a rowing motion. This exercise builds a strong, defined back and engages the biceps and core, making it an excellent compound movement for overall upper body development.
- Select your desired weight (don’t be afraid to start small and build up) and hold it with an overhand grip. You can use dumbbells for single-handed exercise and barbells for working on both sides at once.
- Bend your legs slightly, shoulder-width apart, with your back straight. Your upper body should be roughly a 45-degree angle to the ground, and your bottom should be behind your feet.
- When you’re ready for your first rep, pull the weight up toward your back as if you’re yanking on the oar of a canoe. Make sure to fully extend and pause for a moment while squeezing your shoulder blades before slowly releasing.
- Repeat as many times as you’re able (5 to 10 repetitions and up to 3 sets) but don’t overdo it. The aim is to build sustainable habits, not burn yourself out on day one.
Inverted Bodyweight Rows
Unlike the pull-up, which involves a vertical pull, the inverted row utilizes a horizontal pull to effectively target your lats, traps, rhomboids, and delts. It also engages your arms and core, providing a comprehensive upper-body workout to strengthen you and get you closer to that pull-up.
- Find something you can lay down under to pull up on. You can use a barbell on a squat rack or a bench at the gym. At home, you can use anything sturdy enough to support your body weight, such as a table that is roughly waist height. All you need is something you lay beneath and reach up toward.
- Lay down face up under the bar or table.
- Grab your bar (or whatever you’re using) slightly wider than shoulder width with your hands.
- Flex your core muscles and glutes; this will help keep your body straight and in proper form throughout your set.
- Pull yourself up toward your anchor point. The motion here is roughly the same as the bent-over row but reversed. You’re working the same muscles but using the force of gravity and your body weight to provide resistance.
Assisted Pull-Ups
There’s no one way to do an assisted pull-up, but the philosophy is the same, no matter the method. As the name suggests, an assisted pull-up takes some of the load off your muscles to help you complete an exercise.
If you’re not quite ready to lift your entire body, an assisted pull-up will increase strength and muscle memory in all the right places. The steps to complete an assisted pull-up are identical to a conventional pull-up except for the assistive element. Here are a few ways to try an assisted pull-up at the gym or home.
- Resistance bands: these strong elastic bands can provide various resistance levels for multiple exercises. Placing one end around the bar and looping the other around your foot will reduce your weight and make doing pull-ups a little easier.
- Partner-assisted pull-ups: the idea here is the same as with a resistance band, except you have a human spotter holding your feet and helping you bridge the gap
- Machine-assisted pull-up: many gyms will have an assisted pull-up machine. It works on the same principle as elastic bands by providing resistance in predetermined weights. Select the weight you want to remove from your bodyweight load, and the machine will do the rest.
Bar Hangs
Also known as Dead Hangs, this exercise eliminates the “pull” and the “up” from pull-up. The idea is to grab hold of the bar with both hands about shoulder width apart and hang on as long as possible. Just holding your body weight will strengthen the muscles you need for a pull-up, familiarize you with the feeling of being on the bar, and improve your grip. Some people also report reduced back and shoulder pain as the muscles stretch out and grow stronger.
Step-by-Step Instructions for Your First Pull-Up
Once you’ve figured out your baseline, cranked the music, and finished your training montage, you’re ready to do your first full pull-up. Here’s how it’s going to go down.
- Ensure the bar is high enough for your feet to hang freely, if you don’t have enough clearance, you can cross your legs and lift them behind you
- Grab hold of the bar with your hands shoulder-width apart and your palms facing away, and let yourself descend until your arms are fully extended
- Pull your elbows down and back, just like you’re rowing, and lift your chest toward the bar while exhaling slowly
- Keep your core muscles tight to keep control of your body and prevent swinging
- Pause at the top and squeeze your shoulder blades together before lowering yourself in a slow and controlled manner
Now jump up and down and give yourself a high-five because you’ve done a pull-up!