How to Do Your First Pull-Up

What a strict pull-up actually is

Hang from a bar with straight arms and hands about shoulder-width apart, palms facing away. Pull until your chin clears the bar, without kicking or swinging, then lower under control to straight arms. If you can do that once, you have your first pull-up.

Step 1: Dead hangs for grip

Hang from the bar with straight arms for 20–30 seconds at a time. If your grip gives out before your back does, this is where you start. Work up to three hangs of 30 seconds or more.

Step 2: Scapular pulls

From a dead hang, keep your arms straight and pull your shoulder blades down and back so your body rises a few centimetres. Lower and repeat. This teaches the first part of every pull-up and protects your shoulders. Aim for 3 sets of 8–10 slow reps.

Step 3: Rows

Horizontal rows on a low bar or rings build the same pulling muscles with less load. Keep your body in a straight line and pull your chest to the bar. Lower your feet or walk them further forward as rows get easier.

Step 4: Negatives

Jump or step up so your chin is over the bar, then lower yourself as slowly as you can, aiming for 3–5 seconds. Negatives build strength in exactly the range you need. Do 3 sets of 3–5 reps, resting well between them.

A simple weekly plan

• Train pulling 2–3 times a week, with a rest day in between.
• Each session: dead hangs, scapular pulls, rows, then negatives.
• Test a full pull-up once a week when you feel fresh, not at the end of a hard session.
• Keep every rep clean. Swinging hides weak spots instead of fixing them.

Get it faster with coaching

A coach can spot exactly which link is missing, whether it is grip, shoulder position or the top of the pull, and adjust your progressions week by week. Pull-ups are one of the core skills we teach in every adult batch, from complete beginners up.