Get Your First Pull-Up With My Top Exercises!

Are pull-ups a goal but you cannot seem to make any progress no matter how hard you try? This is something countless VERY capable people can relate to!

WHAT exercises you do and HOW you do them will make or break your pull-up success!

In this article I’m giving you my top exercises for learning pull-ups, and my top coaching tips for how to do the exercises!

If you are looking for a very comprehensive full body pull-up program that has helped THOUSANDS of people in over 92 countries achieve their first pull-up, improve current PR’s, improve form, and/or learn more advanced pull-ups (all while focusing on the full body), check out my Ultimate Pull-Up Program.

#1) Scapula Pull-Ups

This exercise teaches you how to use your shoulder blades properly during pull-ups. When many people perform pull-ups they overuse their arms, and do not use 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/level position.

You may cross one foot over the other, or you may keep your feet side by side. 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, cross one foot over the other, and contract 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), tuck your ribs towards your hips (close the space in your midsection/wrinkle 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 draw 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 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, 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 positioning described above.

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)

#2) Inverted Rows (showing both horizontal and vertical)

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

You may use rings, a TRX, bar, rope, etc. Modify the exercise by keeping your feet on the floor. You can further progress this exercise by keeping your body in a straight line from your head to feet.

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), tuck your ribs towards your hips (close the space in your midsection/wrinkle the front of your shirt like you would during a dead bug), and flex/squeeze your glutes.

Perform a row. Initiate the movement by using the muscles in your mid and upper back and draw 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, do not allow your shoulders to elevate towards your ears, or roll forward.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

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

Do 2-3 sets of 8-15 reps

More advanced option:

#3) Eccentric Only Pull-Ups

This exercise teaches you how to perform the lowering component of the pull-up.

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/level position.

You may cross one foot over the other, or you may keep your feet side by side. 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, cross one foot over the other, and contract 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), tuck your ribs towards your hips (close the space in your midsection/wrinkle 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 draw 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, 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 positioning described above.

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

Do 2-4 sets of 2-5 reps.

If pull-ups are a goal, you will LOVE my Ultimate Pull-Up Program. Do your first rep ever! Improve your PR for reps! Dramatically improve your form! For experienced beginners to advanced in terms of fitness level. Also great for coaches! Followed by THOUSANDS of people in over 92 countries and featured in the New York Times in 2022!

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#4) Concentric Hang

This exercise teaches you how to perform the top component of the pull-up.

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/level position.

You may cross one foot over the other, or you may keep your feet side by side. 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, cross one foot over the other, and contract 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), tuck your ribs towards your hips (close the space in your midsection/wrinkle 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 draw 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 described above.

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

Do 2-4 sets of a 5-30 second hang.

For both #3 and #4 you can start standing on a box/bench so you don’t have to jump up to the bar (if you have this option).

#5) Jumping Pull-Ups

This exercise combines both the concentric and eccentric components of the exercise.

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/level position.

You may cross one foot over the other, or you may keep your feet side by side. 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, cross one foot over the other, and contract 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), tuck your ribs towards your hips (close the space in your midsection/wrinkle 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 draw 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.

Make this easier by using more help from your legs. Make this tougher by using less help from your legs.

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 perform the lowering component and lower to the bottom position in one fluid movement.

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 described above.

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

Do 2-3 sets of 4-10 reps.

#6) Band Assisted Pull-Ups

AFTER you’ve learned the first 5 exercises, band assisted pull-ups can be a helpful exercise for building up your pull-up volume, and continuing to work on technique.

These first 5 exercises teach you the fundamentals you’ll need to do pull-ups, AND will help you get more out of the band assisted pull-ups.

MANY people only do band assisted pull-ups and wonder why they make minimal progress when they attempt to do regular pull-ups.

Coaching Tips:

Securely loop a band around a bar and under your feet. Use a band that provides as little help as possible but allows you to hit your target number of reps with good form.

Set your grip so your palms are facing away from you (pronated), and are slightly greater than shoulder width apart (or your preferred width). You may also use a neutral grip where your palms are facing one another, or a supinated grip where your palms are facing you.

Set your body so it is in a relatively straight line from your head to feet (I call this a slight hollow body position). Flex your glutes and quadriceps. If you do not have the option of fully extending your legs, bend your knees, have your 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, and flex your glutes and quadriceps.

Now initiate the movement by using the muscles in your mid and upper back and draw 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 floor.

As you are doing this, think about pulling the bar down to you versus thinking about pulling yourself up to the bar. This will help eliminate slack and will help prevent you from “jerking” your pull.

As you are approaching the bar and are completing the rep, continue with this same shoulder blade and arm movement, and pretend you are trying to crush oranges in your armpits. This will help you use more back!

In the top position, do not allow your elbows to flare out. Your body and upper arms should resemble an “arrow,” not a “T”. Think about crushing “oranges” in your armpits as you complete the rep!

Make sure your chin passes the bar, but do not look up and reach with your chin. Gain a second of control.

Now smoothly lower yourself to the bottom position.

During the lowering/eccentric component, do not keep your shoulder blades pinned. They are meant to move, and should perform the reverse movements as they did during the ascending/concentric component and should spread apart from your spine, move around your ribcage, and away from the opposite hip.

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

For the duration of the exercise, maintain the pull-up specific body positioning described above.

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

Do 2-4 sets of 1-10 reps. Rep range will vary depending on intent.

If muscle-ups are a goal, you will LOVE my Ultimate Muscle-Up Program. Do your first rep ever! Improve your PR for reps! Dramatically improve your form! To do this program you should already be proficient at regular pull-ups! Also a great resource for coaches!

LEARN MORE