3 Common Pull-Up Mistakes: How To Fix Them For Faster Progress!

Over the past two weeks I’ve addressed two common pull-up mistakes that are preventing countless fully capable people from achieving their pull-up goals. You can read these articles below.

Common Pull-Up Mistake #1 – Lack Of Tension Around The Torso, Spine, Hips, And Lower Body

Common Pull-Up Mistake #2 – Overusing The Arms And Underusing The Back

MANY people who are fully capable of learning to do pull-ups struggle to achieve this goal due to poor technique, lack of strength, or ineffective training practices (this article is TOTALLY relevant).

What I am about to say here might SHOCK you as I’m guessing you are doing this!!

I see this glaring mistake being made in countless gyms, personal training studios (including where I coached my clients for over 14 years), on social media, EVERYWHERE! As a result, people are making minimal progress when it comes to progressing to doing unassisted pull-ups.

Common Pull-Up Mistake #3 – Relying On Band Assisted Pull-Ups (and likely ONLY doing them to train for pull-ups)

Have you been relying on band assisted pull-ups, and the second you attempt to do unassisted pull-ups they seem impossible? There is a reason (or several) why!

While using band assistance has its place in a well designed, and well rounded pull-up program, relying on band assistance alone will usually not get the job done as the band provides the assistance at the wrong time for most people.

Using band assistance makes it much easier to get sloppy with form and disregard generating tension, and maintaining pull-up specific body positioning. So when you go to do unassisted pull-ups you will likely struggle!

In my 21 years of being a coach I’ve worked with HUNDREDS of clients in person (and online) who dramatically improved their ability to perform pull-ups when they stopped using band assisted pull-ups as a “crutch.” Many perfectly capable people of all genders, backgrounds, and ages were being held back as they were ONLY doing band assisted pull-ups and weren’t learning other key fundamentals first.

In my world class The Ultimate Pull-Up Program, which has helped THOUSANDS of people from at least 90 countries worldwide achieve their pull-up goals (and learn a lot in the process), I don’t introduce band assisted pull-ups until phase 3 (this is a 4 phase program). This is very intentional.

Here is a video I recently shot where I’m banging out a casual 13 pull-ups at the end of my upper body workout. I got good at pull-ups by doing what I’m about to share with you, NOT by relying on band assisted pull-ups!

While I do use band assisted pull-ups with some clients when I am building up overall volume, and working on the actual pulling mechanics of the exercise, there are other pull-up specific exercises I recommend learning first. These exercises teach the key fundamentals of the pull-up, and will help you get more out of band assisted pull-ups when you progress to doing them.

Here are 5 top exercises for helping you get your first pull-up. I would learn these BEFORE doing banded pull-ups. These exercises will serve as stepping stones to helping you get your first pull-up.

#1) Eccentric Only Pull-Ups

Eccentric-only pull-ups will help you become capable of performing the challenging lowering component of the pull-up.

This exercise improves upper body strength, grip, shoulder and scapular controlled mobility, and lumbo-pelvic stability (think core).

Coaching Tips:

Stand on a bench or box so your chin is already at (or close to) the height of the bar, or if you are already able to, you can jump from the floor and pull yourself up the rest of the way.

Set your grip so your palms are facing away from you (pronated), and are slightly greater than shoulder width apart. You can also use a neutral grip where your palms are facing one another. Use a grip (and width) that works and feels best for you.

When you are in the top position (or as you are jumping up if you are required to jump), set your body position as quickly as you can. Your body should be in a relatively straight line from your head to feet (or in a slight hollow body position). Your head, torso, and hips should be in a stacked position.

You may cross one foot over the other, or you may keep your feet side by side (my preference). I find when people are newer to pull-ups, crossing one foot over the other makes learning the exercise easier as it helps them keep their lower body in a more rigid and stable position. If you do not have the option of fully extending your legs, keep your knees bent/feet behind you, and flex your glutes and hamstrings.

As you are jumping, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, extend your knees, and flex your glutes and quadriceps.

Get to the top position by using the muscles in your mid and upper back, and move each shoulder blade in towards your spine and down towards the opposite hip (retract, depress, and downwardly rotate), and drive your elbows in towards your sides and down towards the floor.

In the top position, your elbows should remain at approximately a 45 degree angle with your torso. Do not allow your elbows to flare out.

Now, take 3-5 seconds and lower to the starting position with control.

When you are lowering your shoulder blades should perform the opposite movements and should spread apart and move away from the spine, around your ribcage, and away from the opposite hip (protract, elevate, and upwardly rotate).

Do not keep your shoulder blades pinned. Lower in a single fluid movement. The lowering shouldn’t be jerky.

For the duration of the exercise, do not allow your shoulders to excessively elevate towards your ears, or roll forward.

For the duration of the exercise, maintain the pull-up specific body position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

In terms of breathing, do what works and feels best for you.

Do 2-4 sets of 2-5 reps.

#2) Scapula Pull-Ups

As you can see, I also shared this exercise last week as it is incredibly beneficial to do!

Scapula pull-ups will help you become capable of supporting your bodyweight from a hanging position. This exercise strengthens the muscles that are responsible for the movement of the shoulder blades (teaches you to perform pull-ups using the muscles in your mid and upper back versus overcompensating with your arms), and improves upper body strength, grip, shoulder and scapular controlled mobility, and lumbo-pelvic stability (think core).

When many people perform pull-ups they overuse their arms and underutilize the muscles in their mid and upper back. Many people also keep their shoulder blades pinned, and fail to control the movement of their shoulder blades. This will negatively impact performance.

Coaching Tips:

Set your grip so your palms are facing away from you (pronated), and are slightly greater than shoulder width apart. You can also use a neutral grip where your palms are facing one another. Use a grip (and width) that works and feels best for you.

Your body should be in a relatively straight line from your head to feet (or in a slight hollow body position). Your head, torso, and hips should be in a stacked position.

You may cross one foot over the other, or you may keep your feet side by side (my preference). I find when people are newer to pull-ups, crossing one foot over the other makes learning the exercise easier as it helps them keep their lower body in a more rigid and stable position. If you do not have the option of fully extending your legs, keep your knees bent/feet behind you, and flex your glutes and hamstrings.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, extend your knees, and flex your glutes and quadriceps.

Initiate the movement by using the muscles in your mid and upper back, and move each shoulder blade in towards your spine and down towards the opposite hip (retract, depress, and downwardly rotate). When you do your body should elevate/lift a slight amount.

Do not allow your elbows to bend/”pull.”

Hold for a count in the top position, then lower to the starting position with control.

When you are lowering your shoulder blades should perform the opposite movements and should spread apart and move away from the spine, around your ribcage, and away from the opposite hip (protract, elevate, and upwardly rotate).

Do not keep your shoulder blades pinned. Lower in a single fluid movement. The lowering shouldn’t be jerky.

For the duration of the exercise, do not allow your shoulders to excessively elevate towards your ears, or roll forward.

For the duration of the exercise, maintain the pull-up specific body position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and flex your glutes and quadriceps.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-15 reps (if you can’t achieve target rep range using good form use band assistance).

#3) Concentric Hang

The concentric hang will help you become capable of supporting your bodyweight at the top position of the pull-up. This exercise improves upper body strength, grip, shoulder and scapular stability (your shoulders and shoulder blades are in a fixed position), and lumbo-pelvic stability.

Coaching Tips:

Stand on a bench or box so your chin is already at (or close to) the height of the bar, or if you are already able to, you can jump from the floor and pull yourself up the rest of the way.

Set your grip so your palms are facing away from you (pronated), and are slightly greater than shoulder width apart. You can also use a neutral grip where your palms are facing one another. Use a grip (and width) that works and feels best for you.

When you are in the top position (or as you are jumping up if you are required to jump), set your body position as quickly as you can. Your body should be in a relatively straight line from your head to feet (or in a slight hollow body position). Your head, torso, and hips should be in a stacked position.

You may cross one foot over the other, or you may keep your feet side by side (my preference). I find when people are newer to pull-ups, crossing one foot over the other makes learning the exercise easier as it helps them keep their lower body in a more rigid and stable position. If you do not have the option of fully extending your legs, keep your knees bent/feet behind you, and flex your glutes and hamstrings.

As you are jumping, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, extend your knees, and flex your glutes and quadriceps.

Get to the top position by using the muscles in your mid and upper back, and move each shoulder blade in towards your spine and down towards the opposite hip (retract, depress, and downwardly rotate), and drive your elbows in towards your sides and down towards the floor.

In the top position, your elbows should remain at approximately a 45 degree angle with your torso. Do not allow your elbows to flare out.

Hold for the target amount of time.

For the duration of the exercise, do not allow your shoulders to elevate towards your ears, or roll forward.

For the duration of the exercise, maintain the pull-up specific body positioning. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

In terms of breathing, do what works and feels best for you.

Do 2-5 sets of a 10-30 second hang.

As this exercise is challenging for some, here is a way it can be modified.

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#4) Concentric + Eccentric Pull-Ups

This exercise combines the concentric and eccentric components of the pull-up. But instead of starting from an elevated surface like in exercises 1 and 3 you will jump from the ground and will pull your way up to the top position of the pull-up.

As you become more proficient at these you can use less assistance from your lower body.

When people are learning pull-ups many find it is easier to stabilize the lower body when crossing one foot over the other. But the end goal should be to do pull-ups with your legs side by side and feet uncrossed.

Do 2-4 sets of 3-5 reps.

#5) Inverted Rows

This exercise strengthens the muscles in the mid and upper back, improves shoulder and scapular stability, and lumbo-pelvic stability (think core).

You can modify the exercise by keeping your knees bent. You can progress the exercise by elevating your feet on a stable surface.

Coaching Tips:

Adopt your preferred grip.

Set your body so it is in a relatively straight line from the top/back of your head to knees.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.

Perform a row. Initiate the movement by using the muscles in your mid and upper back and move your shoulder blades in towards your spine and down towards your opposite hip, and simultaneously drive your elbows in towards your sides and down towards the ground.

In the top position, do not allow your elbows to flare out. They should remain at approximately a 45 degree angle with your torso.

Return to the starting position with control. Your shoulder blades should perform the reverse movements as they did during the rowing component. Think about moving your shoulder blades away from your spine, around your ribcage, and away from your opposite hip.

In the starting position, your elbows should be close to fully extended, but not hyperextended.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and flex your glutes.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-15 reps.

Easier Option

More Difficult Option

And here are some vertical pull-ups/inverted rows (I shared these last week)

Implementing Band Assisted Pull-Ups

AFTER you’ve learned the above exercises band assisted pull-ups can be a useful exercise for building up your pull-up volume, and continuing to work on technique. I also like to use band assisted pull-ups as part of the warm-up before doing unassisted pull-ups.

With band assisted pull-ups:

Your form should look identical to when you are doing regular pull-ups. You should also be extra mindful of maintaining the same body position and tension.

Use as little band assistance as possible that allows you to maintain form, and hit your target number of reps.

Use as little “bounce” from the band as possible.

To reiterate, barring the rare exception I have my clients (and people who follow my pull-up program) learn these pull-up specific exercises BEFORE introducing band assisted pull-ups.

To be clear, I’m not saying my way is the ONLY way, but it’s worked well for thousands of people from all around the world.

Do you want to get your first pull-up ever and have been really frustrated with your lack of progress? Or can you already do pull-ups but want to improve your form, increase your reps, and learn more advanced variations? Currently being followed by THOUSANDS of people in at least 92 countries. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!

GET YOUR FIRST PULL-UP