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Here’s how to finally be able to do a pull-up

Want to learn how to do a pull-up or increase your total reps? Read on to find out how!

Megan Miller

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If there is one thing we love at Rise, it’s doing something we have never accomplished before. Especially when it is something we may have never thought possible. If a pull-up is that for you, prepare to take some notes, and more importantly take some action. Work often comes before belief. 

The goal of this blog is to give you a pull-up progression that you can work on so you can accomplish that first rep or for someone slightly more advanced, multiple reps. If you’re a Rise member, you often hear us preach the importance of consistency, and that is exactly what it is going to take to get your first pull-up. For most people, if you’re starting from a spot where you’re not currently able to do a pull-up at all, it can take months or even a year of work to succeed at your first pull-up. So, make sure to have the right mindset in place - don’t expect to start this progression plan today and be doing a pull-up by next week. You need to put in the time and effort. But you can and will accomplish it with hard work, consistency, and a plan. 

Here is our progression to work your way to a pull-up. There is no guaranteed timeline because it is based on consistency and each individual’s starting line. You can add these movements to the end of your workouts, before workouts, and during workouts. 

Our progression

  1. Dead Hangs

  2. Concentric Hangs

  3. Scapula Pull-Ups 

  4. Barbell Assisted Pull-Ups

  5. Eccentric Pull-Ups

  6. EQI Pull-Ups

  7. Band Assisted Pull-Ups 

  8. BW Pull-Ups

  9. Advanced Pull-Ups

Note that these movements are meant to be incorporated into your overall training plan. We recommend working through this progression plan a minimum of three times a week. 

Pull-up coaching cues

Here are a few pull-up cues for beginners to think about before you begin: 

  1. Set your body in a slight hollow hold (a full hollow hold is best for beginners to start with). Check out this video to learn more about pull-up postures 

  2. Big inhale (fill everything with air)

  3. Initiate movement by pulling shoulder blades towards the opposite back pocket 

  4. Chin in neutral position 

  5. Fully extend arms

  6. Get your chin above the bar

Progression example 

These movements can be mixed and matched based on your current skill level, but here is an example of a pull-up progression. Begin by completing 1-2 sets of each step, then build to completing 2-4. Once you can successfully complete 3-4 sets of a step, move onto the next step. Even once you’ve “mastered” a step, we strongly recommend going back and continuing to work on each step regularly. 

  1. Dead Hangs

    1. Start with 30 seconds and eventually build to your maximum time

  2. Concentric Hangs

    1. Start with 6-10 second hold, build to 20+ seconds

      1. You can hold this at the top position, and also give it a try with your elbows bent at a 90º position

  3. Scapula Pull-Ups 

    1. Slow and controlled, hold 1-3 seconds at the top

    2. Build to 10 reps

  4. Barbell Assisted Pull-Ups 

    1. (both feet, 1 foot, on knees)

    2. Build to accomplish 10 reps at each progression 

  5. Eccentric Pull-Ups

    1. You can jump to the top position, hold for 2 seconds and then slowly lower down. We like to aim for a 5 second drop. 

    2. Start with 1 set of 5 reps and build to 3-4 sets of 10 reps

  6. EQI Pull-Ups 

    1. Hold 3 seconds at each position: 30, 60, 90 degrees. Jump back to the top of the movement. Build to accomplish 10 second holds at each position for a few reps

  7. Band Assisted Pull-Ups 

    1. Work to slowly reduce band assistance. You want to use only as much resistance as you need. 

    2. Start with 1 set of 10 and build to 3-4 sets of 10-20 reps 

  8. BW Pull-Ups

    1. Do 1, take a 20 sec rest and then do another rep. Start with 5 reps and build to 3-4 sets of 5-10+ reps (this will take time) 

  9. Advanced Pull-Ups

    1. The fun continues by adding weight, glides, reps, grip variations, etc. 

There are several other movements you can prioritize in your training to help build strength to do a pull-up, such as band pulldowns, rows, and planks. Similar to any habit or skill, focusing on 10 minutes, multiple times a week, is going to get you there faster than 1 hour every so often. Consistency is key. 

If you made it to the end, I am going to share an intimidating goal I have for myself. I am going to work up to accomplishing 15-20 pull-ups/chin-ups for my son Hudson’s 1st birthday. He is currently my biggest “why”. I want to inspire him to work hard, and I want to continue to be the best version of me so I can show up for him and for all of our Rise members!

Want to learn more about accomplishing pull-ups or any other specific goals you have your mind set on? Schedule a free consultation with our Rise team here to learn how we can help you get there.