How to Do a Pull-Up: Technique and Progressions
Updated
Short answer
To do a pull-up, hang from a bar with an overhand grip just wider than your shoulders, pull your shoulder blades down, then pull until your chin clears the bar and lower under control to straight arms. Most people need progressions first: band-assisted pull-ups, slow negatives, inverted rows and lat pulldowns.
Step by step
- Grip the bar overhand, hands just outside shoulder-width.
- Hang with straight arms, legs together, trunk braced.
- Start by pulling your shoulders down away from your ears.
- Pull your elbows down towards your ribs until your chin is over the bar.
- Lower slowly all the way to a dead hang.
Getting your first pull-up
| Exercise | Sets × reps | Why |
|---|---|---|
| Inverted row (under a bar or table) | 3 × 8–12 | Builds pulling strength |
| Lat pulldown | 3 × 8–12 | Same muscles, adjustable load |
| Band-assisted pull-up | 3 × 5–8 | Practise the full movement |
| Negative (jump up, lower over 3–5 s) | 3 × 3–5 | Strength through the whole range |
| Dead hang | 3 × 20–30 s | Grip strength |
Chin-up or pull-up?
A chin-up uses an underhand grip and more biceps, and most people find it a little easier. Both are good back exercises. Stop if you feel sharp or joint pain, and get a qualified coach or physiotherapist to check your technique if you are unsure.
Frequently asked questions
How long does it take to get a first pull-up?
It varies a lot with body weight and starting strength: anywhere from a few weeks to several months of consistent practice.
Should I kip?
Kipping is a gymnastics skill used in some functional fitness training. Build strict pull-ups first; kipping puts more stress on the shoulders.