How to Do Your First Pull-Up (And Progress to 20+)

You grip the bar, hang there for a moment, and pull with everything you have. Your face turns red, your shoulders hunch up around your ears, and after three seconds of straining, your feet are still firmly on the ground. You let go, frustrated, wondering if pull-ups are just something other people can do.

Only about 17-18% of men and 5% of women can perform a single pull-up. If you can't do one yet, you're in the majority, not the exception. But that statistic also proves something important: the ability to do pull-ups isn't genetic luck. It's a skill most people need to deliberately build.

The gap between zero pull-ups and your first rep feels enormous because pull-ups demand something unique. You're moving your entire bodyweight through space using only your upper body. There's no partial assistance, no way to cheat the movement. Your back, arms, and core either generate enough force to pull your chin over the bar, or they don't.

Pull-ups build functional strength that carries over to almost everything. Rock climbing, rope climbing, lifting objects onto shelves, even getting yourself out of a pool without stairs. They develop the kind of strength that's useful in real life, not just impressive in the gym.

This guide will take you from wherever you are right now to your first pull-up, then from one rep to ten, and eventually to advanced variations that challenge even experienced athletes.

Why pull-ups are harder than almost any other exercise

Before you learn how to train for pull-ups, understanding why they're difficult helps you appreciate the specific demands you're preparing for.

You're lifting 100% of your bodyweight. A bench press uses your chest, shoulders, and triceps to move a barbell. A pull-up uses your back and arms to move your entire body. If you weigh 180 pounds, every pull-up means generating enough force to lift 180 pounds. There's no scaling down mid-rep like you can by putting down dumbbells.

Strength-to-weight ratio matters more than absolute strength. A powerlifter who can deadlift 500 pounds might struggle with pull-ups if they weigh 250 pounds. Meanwhile, a climber who weighs 140 pounds and can deadlift 250 pounds might bang out 15 pull-ups. The determining factor isn't just how strong you are, it's how strong you are relative to how much you weigh.

Most people have underdeveloped pulling muscles. Modern life involves a lot of pushing (typing, steering, lifting things in front of you) and very little pulling. Your lats, the large back muscles that power pull-ups, rarely get challenged in daily activities. Meanwhile, your chest and shoulders get constant low-level activation. This imbalance means pull-up muscles start from a disadvantaged position.

The movement demands full-body coordination. Pull-ups aren't just an arm exercise. You need to engage your core to prevent your legs from swinging. You need to depress your shoulder blades to activate your lats. You need to coordinate your grip, back, arms, and core simultaneously. That coordination takes practice to develop.

Leverage works against you. At the bottom of a pull-up, your arms are straight and your lats are stretched. This is mechanically the weakest position. You have to generate maximum force at your weakest point, then maintain that force as you pull yourself up. Compare this to a squat, where you're strongest at the top and can use some bounce at the bottom.

Understanding these challenges isn't meant to discourage you. It's meant to help you recognize that struggling with pull-ups doesn't mean you're weak or incapable. It means you're attempting one of the most demanding bodyweight movements there is.

Pull-ups vs chin-ups: what the research actually shows

Before you start training, you need to decide which variation you're working toward. The difference isn't just cosmetic.

Grip position changes muscle activation. Research from Youdas et al. (2010) used electromyography (EMG) to measure muscle activation during different pull-up variations in a study of 25 participants. The researchers found that both pull-ups and chin-ups produced substantial latissimus dorsi activation (117-130% of maximum voluntary isometric contraction), but the pectoralis major and biceps brachii showed significantly higher EMG activation during chin-ups compared to pull-ups.

Pull-ups (palms facing away, overhand grip) emphasize the lats as the primary mover. Chin-ups (palms facing you, underhand grip) still activate the lats substantially, but recruit the biceps and chest more heavily. This is why most people find chin-ups slightly easier when starting out.

Which should you train first? If your goal is building overall back strength and width, pull-ups target the lats more directly. If you want to get your first rep as quickly as possible, chin-ups might get you there faster because they leverage your biceps more effectively.

The practical answer: train both. Once you build the foundation strength for one variation, the other becomes accessible relatively quickly. Many people start with chin-ups because the first rep comes sooner, then transition to pull-ups once they have a baseline of strength.

Neutral grip pull-ups (palms facing each other) fall somewhere in between. They're often easier on the shoulders and elbows, making them a good middle-ground option if you have any joint sensitivity.

For the rest of this guide, "pull-ups" will refer to all variations unless specified. The progression principles apply regardless of which grip you choose.

Stage 1: Building foundation strength (zero pull-ups to one)

If you can't do a single pull-up yet, you need to build the specific strength and neuromuscular patterns the movement requires. This stage typically takes 4-8 weeks of consistent training, sometimes longer depending on your starting point.

Dead hangs: teaching your body to support your weight

Before you can pull yourself up, you need to be comfortable hanging from the bar. Dead hangs build grip strength, shoulder stability, and mental comfort with supporting your full bodyweight.

Grab the pull-up bar with your chosen grip (overhand, underhand, or neutral). Hang with your arms fully extended. Your shoulders should be active, not completely relaxed. Think about pulling your shoulder blades down slightly, away from your ears.

Start with 10-20 second hangs. Rest, then repeat for 3-4 sets. Your goal is to build up to a 60-second dead hang before moving to the next progression. This might take several weeks, and that's completely normal.

Common mistakes: Letting your shoulders shrug up to your ears creates poor positioning. Keep your shoulders engaged and down. Don't swing or use momentum. This is a static hold.

Scapular pull-ups: activating your lats

This movement teaches the first phase of a pull-up: the shoulder blade depression that engages your lats before your arms even bend.

Start from a dead hang. Without bending your elbows, pull your shoulder blades down and together. Your body will rise slightly, maybe an inch or two. Hold for one second, then lower back down with control.

This feels subtle, almost too small to matter. But this scapular movement is what initiates proper pull-up mechanics. If you can't do this, you can't do a full pull-up with good form.

Perform 3 sets of 8-10 reps. Once these feel controlled and you can clearly feel your lats engaging, you're ready for the next step.

Negative pull-ups: building eccentric strength

Your muscles are 20-50% stronger during eccentric (lowering) movements than concentric (lifting) movements. You can lower yourself from a pull-up even if you can't pull yourself up yet. This strength differential is your training advantage.

Use a box or bench to get your chin above the bar. Start in the top position with your chin over the bar, elbows bent, chest close to the bar. Remove your feet from the box and lower yourself down as slowly as possible. Fight gravity the entire way. The slower you can control the descent, the more time your muscles spend under tension. For more on why tempo matters, check out our guide on Rep Tempo Explained.

Your first attempts might last 2-3 seconds before you drop. That's your starting point. Over the next few weeks, work up to 5-10 second negatives. The slower you can lower yourself, the closer you are to performing a full pull-up.

Perform 3-5 sets of 3-5 negative reps. This is demanding work. Don't underestimate how much strength you're building during the lowering phase.

When you can perform a 10-second negative with control, you're very close to your first full pull-up.

Band-assisted pull-ups: reducing the load

Resistance bands provide assistance during the most challenging part of the pull-up (the bottom) and gradually reduce assistance as you pull yourself up. This creates a more natural strength curve than many assisted pull-up machines.

Loop a resistance band over the pull-up bar and pull one end through the other to secure it. Place one or both feet in the band, or kneel on it if it's a thicker band. The band will support some of your bodyweight, making the pull-up easier.

Start with a thicker band that provides substantial assistance. As you get stronger, progress to thinner bands that provide less help. Your goal is to eventually use such a thin band that you're doing 90% of the work yourself.

Perform 3-4 sets of 5-8 reps with band assistance. Focus on pulling with your back muscles, not just your arms. Think about pulling your elbows down toward your hips rather than just pulling your chin up.

The progression trap: Don't rely on bands for months. They're a tool for building strength, not a permanent solution. If you've been using bands for 8-10 weeks without reducing band thickness, switch your emphasis to negative pull-ups, which often produce faster progress.

Pulling your way to one rep

After 4-8 weeks of consistent work on dead hangs, scapular pull-ups, negatives, and band-assisted variations, most people reach the moment where they can perform their first unassisted pull-up.

The attempt that finally works often looks ugly. Your form might not be perfect. You might struggle and shake. Your face will definitely not look calm and controlled. None of that matters. Getting your chin over the bar under your own power is the goal, and once you've done it once, you've proven you can do it.

From here, the training focus shifts. You're no longer building the foundation strength to do one pull-up. You're building the capacity to do multiple reps.

Stage 2: From one pull-up to ten (greasing the groove method)

Congratulations on your first pull-up. Now comes a different challenge: doing it repeatedly. The method that works best for this stage comes from former Soviet Special Forces trainer Pavel Tsatsouline, who popularized an approach called "Greasing the Groove" (GTG).

The science of greasing the groove

GTG is based on neurological adaptation through frequent, sub-maximal practice. Instead of doing pull-ups until failure once or twice a week, you do pull-ups multiple times throughout the day, every day, but never to the point where you're exhausted.

If your current max is one pull-up, you'll do single pull-ups 5-8 times throughout the day. If you can do three pull-ups, you'll do sets of 1-2 reps multiple times daily.

Perform 40-60% of your maximum reps per set. If you can do five pull-ups max, your GTG sets would be 2-3 reps. Never train to failure. Stop while you still feel fresh.

Why this works: Pull-ups are as much a skill as a strength movement. Your nervous system needs to learn the motor pattern of coordinating all the muscles involved. Frequent practice ingrains this pattern more effectively than occasional max-effort attempts. You're teaching your body that pull-ups are a normal, everyday movement. As Pavel Tsatsouline puts it, "Strength is a skill," and like any skill, frequent high-quality repetition builds the neural pathways that make the movement more efficient.

Implementing GTG in your training

Install a pull-up bar in a doorway you pass through frequently, or identify a bar at your gym, workplace, or home that you can access easily throughout the day.

Every time you pass the bar (or at scheduled times if you prefer structure), do one set of sub-maximal pull-ups. Wait at least 15 minutes before your next set. Aim for 5-10 sets total throughout the day.

Track your total daily volume. If you can currently do three pull-ups max, and you do 8 sets of 2 reps throughout the day, that's 16 total pull-ups. That's more than you'd accumulate doing 3 sets to failure (which might only give you 3 + 2 + 1 = 6 total reps).

After 2-3 weeks, test your max again. Most people see significant increases. Someone who could do three pull-ups might now do six or seven. Reset your GTG sets to 40-60% of your new max and continue the cycle.

Rest days matter: GTG works because of frequency, but you still need recovery. Take 1-2 days per week completely off from pull-ups. Your nervous system needs recovery time just like your muscles do. For more on this, check out our guide on Rest Days Explained.

Combining GTG with traditional training

GTG doesn't have to be your only pull-up training. Many people use GTG for pull-ups while continuing their regular workout program for other muscle groups.

You can also hybrid the approach: use GTG on non-training days, and do higher-volume pull-up work (multiple sets of higher reps) 1-2 times per week during your regular workouts. This combines the neurological benefits of frequent practice with the muscle-building benefits of higher volume sessions.

The critical rule: never train pull-ups to failure if you're using GTG. Failure creates fatigue that interferes with the frequency component. Leave 1-2 reps in the tank on every set.

Timeline and expectations

Most people using GTG move from one pull-up to ten pull-ups within 3-6 months. Some take longer, some progress faster. Variables include your bodyweight, overall strength base, consistency with the program, and recovery capacity.

If you plateau, take a full week off from pull-ups, then test your max again. Sometimes accumulated fatigue masks your true strength. A week of recovery often reveals progress that was hidden under fatigue.

Stage 3: Advanced progressions for experienced athletes

Once you can comfortably perform 10-15 strict pull-ups, you have options. You can continue building higher rep numbers, or you can pursue advanced variations that challenge strength in new ways.

Weighted pull-ups

Adding external resistance is the most straightforward progression. A dip belt or weighted vest allows you to attach weight plates to your body, increasing the resistance while maintaining the same movement pattern.

Start conservatively. Adding just 5-10 pounds makes a significant difference. If you can do 12 bodyweight pull-ups, you might only manage 6-8 reps with 10 additional pounds.

Train weighted pull-ups in lower rep ranges (3-6 reps) with the added load, then finish your session with higher-rep bodyweight sets. This combination builds both maximum strength and muscular endurance.

Progressive overload principles apply here just like any other lift. Gradually add weight over time as your strength increases. For a deeper understanding, read our article on Progressive Overload Explained.

Archer pull-ups

Archer pull-ups train each arm more independently, preparing you for the ultimate challenge: one-arm pull-ups.

Start at the top of a pull-up with both hands on the bar. As you lower, shift your weight to one side, straightening the opposite arm while keeping the working arm bent. Pull back up, either by using both arms or by continuing to emphasize the working side.

These are considerably harder than regular pull-ups. Start by just practicing the eccentric (lowering) portion on one side before attempting to pull yourself back up.

L-sit pull-ups

Hold your legs straight out in front of you (creating an L-shape with your body) throughout the entire pull-up. This variation hammers your core while maintaining the pulling strength demand.

If a full L-sit is too challenging, start with knees bent at 90 degrees (knees-up pull-ups), then progress to straight legs.

Chest-to-bar pull-ups

Instead of stopping when your chin clears the bar, pull until your chest touches the bar. This requires more lat strength and shoulder extension range of motion.

These build impressive upper back thickness because the contraction at the top position is so complete.

Muscle-ups

The muscle-up combines a pull-up with a dip, transitioning from below the bar to above it in one continuous movement. This is an advanced skill that requires explosive pulling strength and excellent timing.

Don't attempt muscle-ups until you can do at least 10-12 strict pull-ups and 15-20 strict bar dips. The transition phase is technically demanding and potentially risky if attempted without adequate preparation.

Common mistakes that slow your progress

You're training consistently, following a program, and yet your pull-up numbers aren't increasing as fast as you'd like. These mistakes might be the culprit:

Using momentum and kipping from day one. CrossFit popularized the kipping pull-up, a dynamic movement that uses leg drive and hip swing to generate momentum. Kipping pull-ups are a legitimate exercise with specific applications, but they shouldn't be how you build pull-up strength. Master strict pull-ups first. Momentum-based variations can come later if they fit your goals.

Neglecting grip strength. If your grip gives out before your back muscles fatigue, your pull-up progress will stall. Include dead hangs and farmer's carries in your training to build grip endurance.

Training pull-ups when you're already fatigued. If you do pull-ups at the end of your workout after benching, rowing, and curling, you're training them in a pre-fatigued state. Your numbers will suffer. Do pull-ups first in your workout, when you're fresh.

Ignoring the negative. Even when you can do multiple pull-ups, slow negatives continue to build strength. Add a 3-5 second negative on your last rep of each set to maximize muscle damage and growth stimulus.

Gaining weight without gaining strength. Remember, pull-ups are about strength-to-weight ratio. If you're gaining weight (either muscle or fat) faster than you're gaining strength, your pull-up numbers will decrease. This doesn't mean you shouldn't bulk or build muscle elsewhere, just that you need to maintain pull-up-specific training during weight gain phases.

Programming too much volume too quickly. Enthusiasm is great, but jumping from 20 total pull-ups per week to 100 total pull-ups per week is a recipe for overuse injuries and burnout. Increase volume by no more than 10-20% per week.

Developing shoulder pain and pushing through it. Pull-ups done with poor shoulder mechanics can cause impingement issues. If you feel pinching in your shoulders, stop and assess your form. Your shoulders should depress (move down) at the start of the movement, not elevate (shrug up). If pain persists, consult with a professional rather than pushing through it.

Programming pull-ups into your training week

How you structure your pull-up training depends on your current ability level and overall training schedule, but here are frameworks that work for most people.

For beginners (working toward first pull-up)

Week Structure:

• Monday: 3 sets of 5-8 negative pull-ups (10-second negatives)
• Wednesday: 4 sets of 8-10 band-assisted pull-ups
• Friday: 3 sets of 5-8 negative pull-ups + 3 sets of max-time dead hangs

Daily: Scapular pull-ups (2-3 sets of 10 reps) can be done every day as part of your warm-up or as movement breaks throughout the day.

For intermediate (1-10 pull-ups)

Greasing the Groove Days (Tuesday, Thursday, Saturday):

• 6-8 sets of 1-3 pull-ups (40-60% of max) spread throughout the day
• Minimum 15 minutes between sets

Workout Days (Monday, Friday):

• Monday: 4-5 sets of max-effort pull-ups, resting 3-4 minutes between sets
• Friday: Volume day - 4 sets of 60% of max reps, shorter rest (90 seconds)

Rest: Wednesday and Sunday completely off from pull-ups

For advanced (10+ pull-ups)

Monday - Strength:

• Weighted pull-ups: 4 sets of 5-6 reps
• Bodyweight pull-ups: 2 sets to failure

Wednesday - Volume:

• Bodyweight pull-ups: 5 sets of 10-12 reps
• Archer pull-ups or L-sit pull-ups: 3 sets of 5-8 reps

Friday - Power:

• Explosive pull-ups (focus on speed): 5 sets of 5 reps
• Slow negatives: 3 sets of 3 reps (10-second lowers)

Adjust frequency based on recovery. If you're consistently sore and performance is declining, you need more recovery time. For insights on when progress stalls, see our guide on how to Break Through Workout Plateau.

Tracking your progress

You can't improve what you don't measure. For pull-ups, tracking is straightforward.

Record these metrics:

• Date
• Max pull-ups in a single set
• Total pull-ups completed (if doing multiple sets or GTG)
• Bodyweight
• Any assistance used (band thickness, weight added)
• How it felt (RPE - rate of perceived exertion on a 1-10 scale)

Test your max every 2-4 weeks. More frequent testing interferes with training. Less frequent testing makes it hard to know if your program is working.

Track bodyweight trends. If your weight increases by 10 pounds but your pull-up max stays the same, you've actually gotten stronger (you're moving more weight). If your weight decreases while your pull-up numbers increase, you're experiencing compounding progress.

Video your form periodically. Set up your phone and record a max set every few weeks. Watch for form degradation as you fatigue. Common issues include excessive swinging, incomplete range of motion at the top or bottom, and shoulder positioning errors.

Many fitness platforms like Forge include built-in tracking for bodyweight exercises, automatically logging your reps, tracking progress over time, and suggesting progressions based on your performance data. For more strategies on measuring your fitness gains, see our complete guide on How to Track Fitness Progress.

Start now

The gap between zero pull-ups and twenty pull-ups represents months of consistent training. There will be weeks where progress feels fast and weeks where you seem stuck at the same number. Both are normal.

What separates people who eventually hit their pull-up goals from those who don't isn't genetic gifts or superior athleticism. It's consistent execution of a structured plan, patience with the process, and willingness to put in work even when progress feels slow.

You now have that plan. Dead hangs build the foundation. Scapular pull-ups teach proper muscle activation. Negatives develop eccentric strength. Band-assisted variations provide practice with the full movement pattern. These four tools will get you to your first pull-up.

Once you have one rep, Greasing the Groove turns one pull-up into ten through frequent, sub-maximal practice that builds neurological efficiency. And once you have ten, weighted variations and advanced progressions provide years of continued challenge.

Start with where you are right now. If you can't hang from a bar for 30 seconds, that's your first target. If you can do three pull-ups but not four, that's what you're chasing. Whatever your starting point, the next step is clear.