By Katy Loren
For all the equipment in a typical gym — from basic barbells and dumbbells to the latest in gleaming, innovative machinery — it’s probably surprising to discover that the most intimidating exercise to most people requires none of it.
In fact, it’s an activity so challenging that new trainees usually can’t even manage a single rep. Unfortunately, that causes many to shy away, even as they eventually get stronger and more experienced, thus missing out on the many advantages this particular movement can provide.
Of course, you read the title and know exactly what exercise I’m talking about: The classic pull-up, which requires nothing but a sturdy pull-up bar, your bodyweight, and your mettle.
If you regularly include pull-ups in your workouts, you’re reaping the benefits of one of the very best training tools. The pull-up engages almost all the key muscles of the upper body — the latissimus dorsi, rhomboids, and trapezius of the back, along with your biceps and forearms, drive the action to bring the body upward, while the pectorals (the chest) and triceps act as antagonists to control the downward motion. Meanwhile, the core, erector spinae (the lower back), and your legs and hips provide a key assist as stabilizers to keep the upper body from swinging excessively during the motion.
As you can imagine, mastering such a synergistic, whole-body motion can give you all sorts of everyday benefits, such as maneuvering something heavy or awkward off a top shelf, carrying a suitcase or bags of groceries, or levering yourself up quickly should you fall.
Pull Like a Pro
If you’ve sidestepped any notion of doing pull-ups before, either due to a lack of confidence in your abilities to do it or lack of awareness of its rewards, there’s good news: You can learn the pull-up, step by step, slowly but surely building up your strength to do one, then two, then more, so you can make it a part of your weekly regimen.
Each of the following steps details a variation of the standard bodyweight pull-up, starting with the easiest to tackle and progressing from there. You’ll add them to your back workouts, preferably first up after a warm-up when you’re freshest — begin by doing the first step for two to three weeks, then moving on to the next for another two to three weeks, and onward through to Step #4.
Related: Do You Know Squat?
Step #1: Assisted Pull-Up
An assisted pull-up machine is a very helpful invention. It’s essentially a pull-up bar combined with a weight stack, which makes the movement easier — the stack is connected to a padded platform where you place your knees, and provides a counterweight to help you lift yourself upward more easily as you pull.
How-To:
• Set the pin in the weight stack — your first time, choose a weight within 20% to 30% of your actual bodyweight to get a feel for it, and then you’ll want to lower the weight over time as you gain strength and become more comfortable with the motion.
• Step onto the foot pegs, one foot on each peg.
• Reach up to grasp the pull-up bar with an overhead, palms forward grip just wider than shoulder-width.
• Bend one leg to put that knee onto the platform, then the other.
• Your elbows should be fully extended and shoulders relaxed so you assume a “dead hang” position.
• With your core tight and spine aligned from head to hips, flex your lats and biceps to pull yourself upward.
• Try to bring your chin up to a point even with the bar, then hold yourself there for a one-count.
• Reverse the motion slowly and under control by extending your arms until you reach the dead-hang position.
• Repeat for 8 to 10 reps; do 2 to 3 sets the first week, aiming for 4 to 5 total sets in subsequent weeks.
Performance tip: No machine? No problem — if you have a large-size exercise band, you can create your own assistive device on any regular pull-up bar. Loop the top end over the bar at the top, and stretch it down so you stand with your feet in the bottom part of the loop. If you need the extra oomph, double up the assistance by using two bands, which will give you more support as you pull upward.
Don’t: Squirm as you raise yourself. If you’re shifting your upper body and struggling to raise yourself instead of lifting yourself straight upward, stop and increase the amount of weight on the stack.
Related: Why You Should Use Resistance Bands In Your Workouts
Step #2: Negative Pull-Up
It’s time to get familiar with the pull-up bar, taking advantage of a helpful fact about muscle strength: A muscle is generally stronger during the negative (in this case, downward) part of a rep compared to the positive (or upward) part. So, with negatives, you’ll only be doing the portion of a pull-up where you are slowly lowering yourself downward from chin at bar height to the dead hang. It’ll engage all the working muscles for the pull-up that you’ll need in both phases of the lift.
How-To:
• Place a platform beneath a pull-up bar, one that allows you to reach the bar when standing on it.
• Grasp the bar with a strong, overhand grip, hands placed just outside shoulder width.
• Bend your knees and use your legs to propel your body up into the top position of the pull-up, chin level with the bar, then bend your knees to 90 degrees.
• Under full control, lower yourself downward, taking it as slowly as possible until you reach a full arms-straight position.
• Extend your knees and put your feet back on the platform to prepare yourself for the next rep, keeping your hands on the bar.
• Do 1 to 2 sets of 3 to 5 reps total.
Performance tip: If your grip is giving out too soon, try some wrist straps. Standard cloth straps work fine, or you can try a variation that includes metal hooks that fit in the palms of your hands. Straps or hooks like Versa Gripps) can help you eke out a few more reps than normal, since it essentially takes the smaller, weaker forearms out of the equation and turns all the focus to the larger back muscles. You can also do exercises to strengthen your grip.
Don’t: Stop the assisted pull-up — for best results, you’ll continue doing that exercise through Steps #2 and #3 alongside the additional variation, doing the machine first and the new move second in your back routine. In addition, try to lessen the counterweight you’re using over time, as (eventually) the goal is for none at all.
Step #3: Pull-Up Iso-Hold
In this next step, you’ll be building strength in the hardest part of the rep — the very top, where your chin has just cleared the bar. Following your assisted pull-up sets, you can either use that same machine or a regular pull-up bar with a platform to do 2 to 3 iso-holds.
How-to:
• Step up onto the platform and grasp the bar with an overhand, just-outside-of-shoulder-width grip.
• Next, you’ll bend your knees and powerfully extend them to propel yourself upward, aiming to get to the top position of a pull-up — chin at bar height, elbows pointed outward and bent to 90 degrees, lower legs lifted so your knees are also at 90-degree angles.
• Count to yourself, “One one-thousand, two one-thousand, three one-thousand,” seeing how long you can maintain that topmost position until your muscles give out. (You can also have a partner keep track with a stopwatch app.)
• When you must, lower yourself under control and put your feet back firmly on the platform.
Performance tip: Ready for a challenge? Combine the iso-hold with the negatives in Step #2, taking as long as possible to lower yourself once you start tiring in the iso-hold position.
Don’t: Fret if you can only hold yourself for a second or two. Whatever your initial results, just keep track so you have a goal to beat the next time.
Step #4: Standard Pull-Up
Here we are: The real deal. The good news is, you’re ready! Even if you can only get one or two full, free-hanging pull-ups, that’s a starting point. Over time, you’ll add more, and eventually, you may be knocking out 10 or 20 at a time. To see how to do a perfect pull-up, read on — and be sure to check out the video by clicking here.
How-To:
• Jump up from the floor or use a platform to grab a fixed overhead bar with a wide overhand grip, wrapping your thumbs around the bar for optimal grip security.
• Hang freely from the bar, elbows fully extended, and ankles crossed behind you.
• Contract your lats and the other back muscles to lift your body upward, concentrating on keeping your elbows out to your sides as your arms bend.
• Hold momentarily as your chin reaches the level of the bar — remember those iso-holds! — and then lower yourself down to the dead-hang, elbows extended position.
Performance tip: Pepper your workouts with other ancillary exercises that help you gain proficiency in the pull-up. Some top choices include Bent-Over Rows, Band Pulls to Body, Banded Lat Pulldowns, Dumbbell Pullovers, Inverted Rows, and, for grip strength, Farmer’s Holds.
Don’t: Fall into a rut. One of the best aspects of the pull-up is that it’s easy to introduce variety simply by changing your grip — and every time you do so, it hits the muscles in a new way. Pepper in Close-Grip Pull-Ups, Chin-Ups (with your palms facing you), and Hammer-Strength Pull-Ups (palms facing each other).
