Pullups are an impressive display of upper-body strength. Whether you see someone hoisting themselves up over a bar in the gym or while scrolling on social media, it strikes most of us as an aspirational (yet, likely unattainable) goal.
But the truth is, anyone can do them. Yes, even if you're a beginner.
The key is to strategically incorporate the right exercises into your workout routine to build up the upper body and core strength necessary to perform the advanced movement. Follow this training plan to work toward completing the intimidating move.
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How to train to do a pullup
The main muscles recruited when performing a pullup are the back (specifically the rhomboids and lats), arm muscles including the posterior deltoids and biceps, and the core. Here are some of the best exercises to strengthen these muscles and work your way up to completing a pullup.
Renegade rows
This exercise works your upper back and biceps, two areas that will help to lift you up into a pullup, plus your core. Before you set up in a plank position, come on to all fours and place a dumbbell on either side of you, next to your shoulders. In tabletop position grasp a dumbbell in each hand. Then push up into a plank position or a modified plank position on your knees. With your back straight and core engaged, keep your hips and shoulders square to the floor as you drive your left elbow up toward the ceiling. Lower back to starting position. Alternate arms, performing 10 repetitions on each side.
Dumbbell holds
Holding dumbbells in your hands will help improve your grip strength, which is essential to holding on to a pullup bar! Just grab a pair of dumbbells that feel a little heavy to hold in your hands for more than 10 seconds. Hold the dumbbells for 30 seconds, and then work up to holding them for a minute. Do this three times per workout, resting in between each set. Make sure to have a firm hold on the dumbbells.
Inverted rows
You can do this exercise with a TRX band or a bar. Basically, the purpose is to train your body to pull yourself up from an angle leaning toward the ground. This helps with conditioning your hands to grip better while also working the muscles of the back and arms to do a pullup without recruiting the shoulders.
Stand up tall and grab onto a bar or TRX bands with both hands. Straighten your arms and lean backward until your bodyweight is supported by the bar or bands. Then, keeping your legs straight, slowly walk your feet forward until you are at an angle. The closer you are to parallel the harder the exercise will be. From here, pull your elbows to your ribcage, lifting your chest toward the bar or bands. Slowly lower back down. Repeat 10 of these in a row.
Modified Inverted Rows
Beginners can modify the inverted row by bending their knees and keeping their feet flat on the floor. This supports some of your bodyweight, making it easier to pull your body up toward the handles or bar while you build upper-body strength.
Lat pull down
This exercise can be done standing or sitting, and the purpose is similar to the above exercise. You’ll use your upper back and lats to pull the bar down. Make sure to keep the tops of your shoulders down, as they can often rise up toward your ears, which is improper form. Do 10 repetitions of this exercise.
Hollow hold
This exercise trains your body and core muscles for how they’ll need to engage during a pullup. Lie on the ground and extend the legs out in front of you, hovering a couple of inches off the ground. Reach the arms behind you a couple of inches off the ground. Be sure to pull your naval in toward your spine, and keep your back gently pressing into the ground.
Dead hang
This is another great exercise to train your upper body, core and grip strength. Jump up and grab hold of pull bars or place a chair lightly in front of the bars, grab them with both hands and then step off of the chair into a hanging position. Keep your shoulders slightly active (don’t let them shrug into your ears), pull your ribs down, and gently engage your core. Avoid swinging. Start with 10 seconds and work your way up.
How to do a pullup for beginners
I recommend repeating the above circuit three times through every other day for about 4 weeks, you may be ready to try an assisted pullup! There are a few assisted options to try:
Assisted pullup with chair
Place a chair or bench under the pullup bar; make sure it is a height that allows you to keep your feet on the surface for the full range of motion of the move. With both feet resting lightly on the chair, pull yourself up as far as you can. When you can't lift any higher, press through the feet to help you lift the rest of the way until your chin is over the bar.
Assisted pullup with bands or bar
Loop one end of a resistance band around the pullup bar so that it is hanging from the bar. Step into the other end of the band with one or both feet (or your knees) before grabbing the bar with both hands. Or use an assisted pullup machine, where a weighted bar works in the same way as a band. This will support some of your bodyweight, making it easier to pull yourself up over the bar. Over time, lower the weight on the machine so that you are lifting more of your own bodyweight.
How to do a full pullup
You can either jump up to grab hold of the bars, or place a bench or chair in front of them, grab hold of the bars and then bend the knees and cross the ankles so that you are in a hanging position. Engaging the core, use your arms and back to pull your body up toward the bar and lift your chin up and over it. Think about pulling your elbows down and into your ribcage. Slowly lower yourself back down to hanging and repeat.
