Master The Pull-Up

Pull-ups are one of the most difficult and under-performed exercises for a body-weight exercise that there is!

This is because not only does it require regular practice and progression but it takes time! Not one week or one month, but months or even years of consecutive training.

Work your way up to being able to do a pull-up all by yourself with this easy method:

  1. Start working your back muscles by including at least one extra pull based workout per week. Exercises to include are; Lat-pull down, t-bar row and close grip row, bent over rows and reverse pull-ups (jump up to the top of the movement of a pull-up and slowly lower yourself down).

  2. Next, begin training your body for the pull-up movement with a body weight high bar inverted row. This can be done on the smith machine, on a squat rack or just on a stable bar around chin/chest height. When you can comfortably pull your chest towards the bar for 3 sets or 8 or more reps then move the bar lower and lower until you are parallel with the floor.

  3. The next phase is to try and do assisted pull ups with a resistance band wrapped around your foot or knee. Around the foot is easier and around the knee is a bit more difficult. Once you have mastered this you can remove the band and try to lift your own body weight.

  4. Well done! To get to this step you have already done a pull-up unassisted and this is something to be really proud of!. After giving yourself a well deserved pat on the back, here are some new challenges to add.

  5. Add weight to your pull-up, to make it more of a challenge, use a chain belt around your hips and add a weight plate of 2.5kg, 5kg and so on as you progress. Play around with different grips as well for variety and challenge.

Pull-ups take time to master, never give up! Set yourself mini goals to achieve 1, 2 and then work your way up to 10 or even 20 in a row. You got this!