How to Do Pull-Ups the Right and Effective Way, Even if You Can’t

When I started doing pull-ups again 5 years ago, I was like, damn, this is hard. How can I ever get beyond 10 reps, I thought to myself. But I did it, and this is how.

First off, you need serious commitment, focus, and dedication. Without these three attributes, you might as well forget about it and not waste your time.

If you want to master the pull-up, do it. But it’s not going to be easy — be prepared; it’s a struggle, but so worth it when you do!

Getting pull-ups dialed will significantly strengthen your back and arms and increase your confidence. How to start your pull-up journey.

Your weight or fitness level doesn’t matter to start — you simply have to make this a bi-daily commitment for a better body and a happier you!

My video explains how to learn the pull-up and progress.

Beginner

If you are a beginner, you have 2 options to start.

• with someone, helping you push you up

• jumping up and slowly releasing down

With Help

Ask your partner, friend, or kids to grab your ankles or hold you by your hips and assist you in pushing up your body weight. This method relieves you of around 50% of your weight to drag yourself to the top of the bar.

Once up, release back down as slowly as you possibly can. The release part breaks down and rebuilds your lat muscles — you’ll eventually be strong enough to pull up alone.

Patience is required as this requires practice and time.

Jumping Up Method

The same applies to this variation. You can also use a chair or box to start from the top and release your weight down. The key here is that you can perform this version alone.

Repeat the move until thoroughly exhausted to break and rebuild your muscle strength.

Intermediate or Advanced.

If you have arm and lat strength and can already pump out a few pull-ups, it’s essential to do them the right way and not to use your body or legs to swing with for upward momentum.

It’s far better to perform 2 or 4 pull-ups correctly instead of swinging and cheating.

Swinging your legs or body leads to a false sense of accomplishment and fewer net gains for your back muscles.

I can do around 20 reps of swinging or momentum pull-ups. But if I do them steady, without using my body as a swing, I can maybe perform 8 to 10. And that’s the key here — please do them right, not wrong, for short-term gratification.

In Summary.

Everyone can master the pull-up — you just have to commit. Next, you'll need discipline and make yourself do the pull-up almost every day, as only that way can you build long-lasting back strength and master the skill of pull-ups.

The pull-up isn't just an exercise, it is a skill that requires your full focus, concentration, and a strong mindset, to pull off!

Install a pull-up bar at home, or go to the gym. I’d recommend the first — as you have to invest in this and you don’t want to lose too much time traveling to gyms. You can do this very successfully at home, which saves not just time, but also your gym subscription fee!

But if you're one of those gym fans who prefer exercising in that environment, that works fine too and you should easily find someone to help you pull up, to start.

Believe in yourself, no matter your age or weight. Challenge yourself to master this skill and ability. You’ll be happy when you do. Good luck!

Thanks,

Rob