How to Perform Your First Pull Up on the Bar

2024 Author: Samantha Chapman | [email protected]. Last modified: 2024-01-17 17:31

Pull-ups train the back muscles, biceps and forearms. These muscles are often a symbol of good physical condition - if you can do a pull up then you are fit; if you can do 10 or more, you are clearly in great shape.

However, pull-ups are very difficult, especially if you're just starting to do them. Unlike those exercises that you can perform only with your body weight (squats, lunges and push-ups), pull-ups and exercises that train the same muscles require the use of certain tools! Also, if you can't even get one, how can you improve yourself?

In case you weigh 150kg and can't even look at the pull-up bar without feeling sick, but also if you are working on your first pull, this article is for you. The succession listed below is a recommended route but it is NOT necessary to follow it blindly. The basic sets and reps are listed below, along with directions for progressing, but if you think you can go faster or want to try to do the first pull ahead of schedule, OK. This is the slowest procedure, where many people want to do fewer repetitions and move to the next level quickly - that's okay.

Steps

Step 1. Begin with rowing using dumbbells

These are the basic back exercises, in case you are starting from scratch. In these exercises, focus on lifting more and more weight as you get stronger. Every TWO days, take a proper dumbbell to do 3 sets, 8 reps with a 2 minute break for each set. As soon as you can do 3 sets of 8 reps, use a heavier dumbbell.

• When you can row with dumbbells of 10kg each or heavier, move on to the next level.

  

• If you are heavier than average, continue with this exercise until you lose weight and get stronger - try using 18kg dumbbells.

Step 2. Switch to rowing using body weight

They are PERFECT before moving on to actual pull-ups - they work the same muscles, at a different angle. You can also make changes. Use a smith machine: so you can adjust the height of the bar to increase the difficulty. If you are starting out, put the bar very high, so you will have to lean slightly. If you are strong, lower the bar.

• Contract your glutes and abs and keep your body straight for the duration of the exercise. Concentrate on PULLING with your arms.
• Position the bar so high that you can hardly complete 3 sets of 8 reps each, with a 2 minute break for each set.
• When you can do this easily, lower the bar further.

• To make the exercise easier, bend your knees and place your feet on the floor. You can also lower your hips to make things easier.

  

• Here is a basic back exercise routine:

  • Monday: 3 sets of 8 repetitions of supine rowing
  • Wednesday: 3 sets of 8 repetitions of prone-grip rowing
  • Friday: 3 sets of 8 reps of supine rowing
  • Then continue with prone, supine, prone the following week.

• When you can perform these exercises at an angle of 45 degrees or less, you can continue to the next step.

  

• If you don't have a barbell to use for this exercise, try the kitchen table, or go to the next step with caution.

Step 3. Do assisted pull-ups

You can use the assisted pull-up machine in the gym. It doesn't feel like a pull on the bar, but it's better than nothing. Or try one of the following:

• Chair-assisted pull-ups (with one foot or two as needed): Feet are there ONLY for support, use your torso as much as possible.

  

• Assisted pull-ups with resistance cables (you can buy cables with different types of tension): put your foot against the cable and pull yourself up.

  

• Partner-assisted pull-ups (a friend who keeps their feet behind you to help you complete the reps): Get as little help as possible to complete the exercises.

  

Some advice:

• Contract your glutes and abs as you perform the exercise - don't rock too much.
• Keep your shoulder blades close together as you perform the movements and concentrate on PULLING the bar with your arms.
• Use assistance as little as possible - when you can do several pull-ups with two feet, use only one.
• If you are using a resistance cable, try different cables to increase or decrease the voltage as needed.
• When you manage to do 3 sets of 8 reps with assistance, move on to the next level.

Here is a basic routine appropriate at this level:

• Monday: assisted pull-ups - 3 sets of 8
• Wednesday: Bodyweight rowers - 3 sets of 8

• Friday: Supine assisted pull-ups - 3 sets of 8

  

Step 4. Do negative pull-ups

Now, let's say you don't have a cable, no friends to help you, and no chair - you ONLY have a bar. Okay, you can do the so-called negative reps. When doing a negative repetition, push your feet up against the bar and slowly come down, controlling the movement until you are back on the ground. It can be dangerous if you're overweight, so go back to the previous level if that's the case. However, when you are strong enough, negative reps are a great way to strengthen your arm and back muscles.

You can jump into the bar and then slowly lower yourself by CONTROLLING the movement, or you can help yourself with a chair to step onto the bar and then slowly lower yourself. Once again, the secret of the game is to “control the movement”. There is no need to lower yourself so slowly that you hurt yourself… lower yourself while controlling your speed - counting to 3 as you do this is a good reference.

Here is a basic routine for this level:

• Monday: Supine-grip assisted pull-ups - 3 sets of 8 repetitions
• Wednesday: Bodyweight Rowers - 3 sets of 8 reps
• Friday: Negative pull-ups - 3 until failure (try to do 5 reps for each set).

For negative pull-ups, do as many as possible (up to 5 per set) - jump and control the movement as you descend, then jump again and descend. If you can do 5, rest for 2 minutes and then start over. If you can't, do as many as you can in a controlled manner, wait 2 minutes and start over. After doing 3 sets of 5 negative reps, assisted pull-ups and bodyweight rowing, you are ready.

Step 5. Do the first pull on the bar

Depending on your weight, your level of fitness and strength, and how far you've gone in these sequences, you may be able to do more than one pull. For a LOT of people, especially if they've spent time in the gym training their biceps (as people usually do), it may be easier to start with the supine grip before moving on to the traditional (prone grip). Focus on these things:

• Keep your shoulder blades close as you do the movement and focus on pulling.
• Keep your glutes and abs contracted throughout the movement.
• Bring your chin over the bar, otherwise it's not a rep.
• Do what it takes to complete a full repetition.
• If you can only do one repetition, try to do at least 3 sets of 1 repetition … after the 2 sets, add negative reps to drain your muscles.

At this point, here is the basic weekly routine for this level:

• Monday: Supine grip pull-ups - 3 sets until failure
• Wednesday: Bodyweight rowers - 3 sets until failure
• Friday: Prone-grip pull-ups - 3 sets until failure

Step 6. When you can do 3 sets of 10 reps, here are some options:

• Keep improving yourself by doing more reps - 3 sets of 12, 3 of 15, 3 of 20, etc.
• Start by doing other types of pull-ups - wide opening (grabbing the bar with a VERY wide opening), side pull-ups, irregular pull-ups, etc.

• Do pull-ups by increasing the weight with the use of dumbbells; if you are at this level and are interested in doing it, here it is:

  • Weight belt. Sure you can use a backpack and stuff it with weights, but the position wouldn't be ideal. With a weight belt, the weight hangs right between the legs (not an understatement) so it feels more natural.
  • Add the weight gradually. Most gyms have 1kg weights; it will seem stupid to do it with only 1 kg, but you will have to start with something.

  • Keep adding weight regularly. Warm up with 5 supine pull-ups with no additional weight, and then do 3 sets of 5 reps adding weight. If you can complete 3 sets of 5 (bringing your chin over the bar), add an extra 1kg to your belt next time.

    

  So here's an advanced back exercise routine:

  • Monday: Supine grip pull-ups with weight belt - 3 sets of 5 reps
  • Wednesday: Bodyweight and feet raised rowers - 3 sets until failure
  • Friday: wide opening pull-ups - 3 sets until failure
  • The following week, vary by doing the supine pull-ups without weights and the prone pull-ups with weights.

  Advice

  • Obviously, the heavier you are, the harder it will be to pull up. If you are serious about achieving your goal, keep your diet under control. The less weights, the less you will have to lift! I got it?
  • Prioritize back exercises. Many people neglect them, some just don't make them. Once you've warmed up properly, your first exercise should always be the one you want to work hard at - in this case, your back.
  • Always move to the next level when you can do 3 sets of 8 reps each. If you want to speed things up, move on to the next level after doing 3 sets of 5.