How to do a Pull Up: Pull Ups For Beginners

Nov 18, 2012

How to do a Pull Up

“How to do a Pull Up” comes with the important question: Do you have the strength to do them? If you don’t, that’s OK. In fact, that’s where most people start. While losing body fat will help you perform more pull ups, there are other ways to train.

Assisted Pull up Training is the most common way to do a Pull Up. Dumbbell Rows are also important in gaining enough strength to do a pull up. You can also have a partner hold your legs while you do a Pull Up. This can be done as part of an at-home workout, or you can utilize equipment at a gym.

Pull Ups are an important exercise for total body strength. There are many different variations that work different parts of your body. But, the first aspect of how to do a pull up is gaining access to a pull up bar. For ways to gain access to a pull up bar:

Once you’ve got the Pull Up Bar covered, you can start doing Pull Ups:

Phase 1: Chin Ups

Start by doing assisted Chin Ups (palms facing you) with the help of a chair. “Walk the Plank” by doing 5 sets. Each set, while being in starting Chin Up position, you walk off the front of the chair. Lower yourself as slowly as you can. When you feel you have gained enough strength, move on to phase 2.

Phase 2: Pull Ups

Now, you graduate to actual Pull Ups. (Here, you actually to pull ups, where your palms are facing away from you). Again, do “Walk the Planks” where you start in Pull Up starting position on a chair. Slowly, walk off the front eight times. Do 5 sets.

Phase 3: Chin Ups

Your goal is to do 2 Chin Ups. Now, do 6 more “Walk the Planks.” Note: If you can do more than 2 standard Chin Ups, by all means do as many as you can. Do 5 sets of eight reps, with the first two reps aiming for standard Chin Ups.

Phase 4: Chin Ups x 2

The difference here is that you want to go up to 2 workouts per week. Maintain the Phase 3 workout for one workout. For the other workout, try to hold yourself up for as long as you can in between sets. Do 5 sets of eight reps, with the first two reps aiming for standard Chin Ups.

Phase 5: Pull Ups x 2

Your goal is to do 2 Pull Ups. Now, do 6 more “Walk the Planks.” Note: If you can do more than 2 standard Pull Ups, by all means do as many as you can. Do 5 sets of eight reps, with the first two reps aiming for standard Pull Ups.

For the other workout, try to hold yourself up for as long as you can in between sets. Do 5 sets of eight reps, with the first two reps aiming for standard Pull Ups. The more actual Pull Ups you can do, the better.Eventually, you want to get to the point where you can do all your reps without needing to do any Walk the Planks.