How to Get Your First Pull-Up (Rows → Assisted → Full Pull-Ups)

Can't do a pull-up yet? You are definitely not alone. However, it is completely within reach with the proper method. The reason why pull-ups are challenging and hard is that you are trying to lift all of your bodyweight up to a bar using your upper body and arms. In order to be successful in doing a pull-up, you will need to give yourself time to build the strength necessary to perform this movement by progressing through easier pulling exercises prior to attempting more complex pulling exercises. 

This guide will help you in doing your very first pull-up by giving you five exercises, or progressions, to help build the strength in your muscles. These exercises will be done either at home or at the gym. If done with progressive overload, you will eventually be able to do your first pull-up. Happy training!

What Counts as a Full Pull-Up

In order to learn how to do a pull-up, you should first understand what it actually is, which fortunately is quite straightforward. You simply start by hanging with your arms straight, and then pull with your arms until your chin is over the bar. That's it. No kipping, no kicking, no jerking around. Just slow and controlled, the whole way. 

5-Step Pull-Up Progression Overview

To go from “no pull-up” to your first full rep, follow these five levels of pulling exercises. Each level builds the strength and technique needed for the next. Here’s a roadmap of the progression path:

• Level 1: Standing Rows

• Level 2: Table Rows

• Level 3: Elevated Table Rows

• Level 4: Assisted Machine Pull-Ups

• Level 5: Full Pull-Ups

The goal for the first four levels is 3 sets of 8-10 repetitions, and the final level is about building upon your progress in a controlled and sustainable manner, adding more reps and sets as you become better. 

Unlock the Pull-Up Progression Beginner Program and save it to your phone.

Level 1: Standing Rows

Level 1 is perfect for beginners who are just beginning. Standing rows for pull-ups offer an easy, flat way to train, where you pull yourself up to a bar or the edge of something while being held mostly upright. You will pull yourself towards yourself rather than lifting your entire body weight, making this a great way for beginners to strengthen their arms and upper back and their grip with minimal strain.

Find something sturdy of a decent height. If you are at home, you can use a bar, railing, or table edge, as long as it is solid. Grasp the bar with an overhand grip that should be at least shoulder-width apart. Place your feet slightly behind the bar and lean back until your arms are fully extended. Ensure that your body is positioned between the bars, roughly forming a straight line from your head to your heel and that you are positioned at an angle of repose that is as little as possible.

Pull-up Form Tips

Pull your chest toward the bar, bending at the elbows. Aim to touch the bar with your chest or get as close as comfortable, then slowly straighten your arms back out. Keep your core tight and body straight.

• Keep a straight line for your body

• Engage your shoulder blades

• Pull towards your chest

• Perform in a controlled tempo

Goal and Progression

Practice standing rows 2-3 times per week for 3 sets per session. After 3 sets of 8 to 10 standing rows, with good form, you are ready for the move to Level 2. If 8 to 10 reps is too hard at first, do fewer reps per set and gradually build up. 

Level 2: Table Rows

Table rows bring you closer to a horizontal pull, increasing the difficulty from Level 1. This exercise is also known as an inverted row or Australian pull-up. You’ll slide under a sturdy table and pull yourself upward. Table rows are the perfect precursor to pull-ups because they work the same pulling muscles as a pull-up. You’re now lifting a greater percentage of your body weight than in standing rows.

Use a wide grip with the palms facing towards you about shoulder width apart to grab the edge of the table, and be sure your chest is under the edge of the table, with your legs out straight. From hanging straight from the bar, you’ll want to tighten your core and your glutes so your body is solid.

Pull-up Form Tips

Use your elbows to control your movement as you pull yourself up and down towards the table or other sturdy object. Keep a focus on performing slowly and consistently, rather than the amount of repetitions you can complete when starting out, as it will help you build the proper form necessary for the later steps.

• Keep your body tense and tight

• Use your body's full range

• Maintain proper elbow and hand placement

• Breathe systematically

Goal and Progression

Try to complete three sets of eight to ten table rows. Increase the difficulty by raising your feet or lowering the bar after you've completed three sets of eight repetitions. You will lift less body weight if the bar is higher or your feet are higher. Reduce the bar's height gradually to keep improving once you can complete a set at a particular height without any problems.

Level 3: Elevated Table Rows

Level 3 is a more challenging inverted row – by elevating your feet, you’ll be pulling a greater percentage of your body weight, bringing you very close to the demands of a pull-up. As you get stronger, progress to feet on a low step, then higher.

Your heels should be on the platform, and your body should be straight, parallel to the floor. Then, grip the bar or table edge above you with an overhand grip. Start from the hang position with your arms extended. Your core and glutes should be engaged so that your body is a straight line from your shoulders to your heels. Pull your chest up towards the bar or table. At the top of the movement, your chest should be on the bar. Then, lower yourself back to a straight-arm hang.

Pull-up Form Tips

Pull your chest toward the bar while keeping your body rigid. Lower yourself slowly back to full extension.

• Keep your hips up

• Lead with your chest

• Perform slow negatives

Goal and Progression

When you can perform 5–8 reps of elevated rows for 2–3 sets with good form, you’re close to doing real pull-ups. Ideally, you can pull your chest to the bar at least 8 times and hang from a pull-up bar for 20–30 seconds comfortably. Those are strong indicators you’re ready for assisted vertical pulls.

Unlock the Pull-Up Progression Program and save it to your phone. (Your free detailed program with video guides)

Level 4: Assisted Pull-Ups 

Now we transition from horizontal pulling to vertical pulling. Level 4 uses the assistance of bands to help you with your pull-ups, as you’ll do real pull-up movements while offloading some of your body weight. The band lets you get used to the full hang-and-pull motion of a pull-up without having to lift 100% of your bodyweight right away.

Loop a resistance band securely over a pull-up bar. Pull the bottom of the band through itself to tighten it around the bar. Place one foot inside the band. You will receive more assistance if the band is wider. Using an overhand grip, hold the bar with your hands shoulder-width apart or a little wider. With your arms outstretched and your shoulders lowered away from your ears, start in a dead hang. Raise yourself until your chin is above the bar. After a short period of holding, gradually lower yourself to a full hang.

Pull-up Form Tips

Pull from a full dead hang to chin clearly over the bar on each rep. Lower with control back to full extension.

• Use the full range of your body

• Stay tight and tense

• Drive your elbows down evenly

• Control the descent carefully

Goal and Progression

Try to reach 3 sets where you perform around 5 to 8 repetitions with good form while using a resistance band or assisted pull-up machine at your gym. Once you can complete all sets with strong form, switch to a thinner band for less assistance. When you can perform 3 sets with a light band, you’re ready to attempt your first unassisted pull-up.

Level 5: Full Pull-Ups

Level 5 is your final destination, having you perform your first full pull-up. This means pulling your own body weight from a dead hang up to chin-over-bar with no assistance. By the time you’ve nailed the earlier levels, you’ve built the necessary strength in your back, shoulders, arms, and core. Stand under a pull-up bar and use an overhand grip slightly wider than shoulder-width. Hang with straight arms. 

Then pull your shoulders down and keep your core tight. It can help to squeeze your glutes while having your legs straight or slightly bent when you hang. Then use your elbows to pull down towards your hips while lifting your chest. Keep pulling down until your chin moves past the bar. Keep that position for a brief moment, then perform a controlled downwards movement to the starting position.

Pull-up Form Tips

Pull from a full hang to the chin clearly over the bar. Lower yourself with control back to full extension.

• Maintain tension

• Look forward

• Drive your elbows down evenly

• Exhale on the way up

Goal and Progression

If you can do one clean rep, you’ve achieved your first pull-up. Now build consistency. Practice 2–3 times per week and aim to gradually increase total reps. You can perform single reps across multiple sets until you accumulate 3–5 total reps in a workout. Over time, one rep turns into two, then three. Keep inverted rows in your routine as accessory work to continue building strength and balance.

Sample Weekly Training Schedule

Being consistent with your training is by far the biggest factor in being able to achieve your very first pull-up. To help your muscles recover, you should complete your pull exercises 2-3 times a week with at least 1 day of rest between each training session. 

Most people will see beneficial results from training their back, biceps, and grip 2-3 times weekly, as it provides enough time for these muscles to adjust to the stress of the workout. Here is a sample schedule of when you could work out:

You can adjust your routine to suit you, but do not do more than two heavy pull sets in a row. As you get better at these exercises, you will probably add them to your routine. Until you can do a pull-up, these exercises should be your goal. Also, continue to meet your weekly goals and raise the bar a little each week.

Start at your level and unlock the next step when you’re ready

Troubleshooting Common Issues

Even with a great plan, you might encounter some common hurdles. Here are a few issues beginners face on the pull-up journey.

“My Grip Gives Out Before My Back Does!”

Grip fatigue is very common when you’re new. Your forearms and hands might tire out, limiting your rowing or hanging time. To improve grip, continue practicing hangs. Chalk can help if sweaty hands are an issue. Also, ensure you’re gripping the bar deep in your palm and wrapping your thumb for a secure hold. 

Shoulder or Elbow Discomfort

One of the most common problems is being uncomfortable or in pain because of improper technique in the shoulder or elbow area. If you have ever experienced discomfort in your shoulder area when performing rows or pull-ups, it might be helpful to remember that pulling your shoulder blades towards each other and down and back engages the proper muscles.

Stalling on the Assisted Pull-Ups

Sometimes people get “stuck” when doing assisted pull-ups using the band or the machine at their local gym. To break through, try varying your rep scheme more than usual, mixing in days with lower reps but less assistance, and days with more reps and greater assistance. Doing negatives at the end of each set can also help propel you to the final level. 

Frequently Asked Questions

How Long to Get First Pull-up?

The most crucial element in doing your very first pull-up is consistency. Train your pulling muscles 2 or 3 times a week and have rest days in between to allow your muscles to recover. In fact, a lot of people could get positive results from working their lats, biceps and grip a few times a week because the muscles get used to the training stress.  

How Often Should I Practice Pull-up Exercises?

For the best results, you should perform your workouts two or three days a week. After each workout, your muscles will need 1-2 days of rest to properly recover and actually grow in strength, so doing the progressions every single day will actually yield worse results than a more balanced approach, and also increase the chances of injury. 

Can I Do This Pull-up Progression at Home Without a Gym?

Yes. You can use our beginner back workout at home from start to finish if you wish. Standing rows and table rows are very home-friendly. Elevated rows can also be done at home using a chair for your feet. While some people use gym machines for assisted pull-ups, a resistance band on a doorway pull-up bar also works well. Many people have gotten their first pull-up with purely at-home training.

Will Losing Weight Help Me Do a Pull-Up?

Yes! If you are carrying additional body weight while trying to do pull-ups, the amount of maximal resistance that your muscles will produce will diminish, all things being equal, and so it should be apparent to you that if you are closer to your goal body weight, pulling up will be more efficient. However, you can also build strength at the same time you are losing bodyweight by performing the progression exercises, to progress at your own pace.

Chin-Ups vs. Pull-Ups – Which Should I Do First?

Chin-ups can be easier than pull-ups due to the involvement of more biceps in a chin-up. Consequently, if you want to gain overall pulling strength, you may be able to perform your first unassisted chin-up before your first unassisted pull-up. Our program consists of doing pull-ups with an overhand grip because most people prefer to perform traditional pull-ups this way. Additionally, an overhand grip targets your back muscles much better than an underhand grip does.

Is It Okay to Kip or Swing to Get a Pull-Up?

When trying to develop the strength required to complete a first pull-up, it is best not to perform kipping or swinging versions of the movement. Kipping utilizes momentum and hip drive to assist in performing the movement, which does not help train your muscles. Instead, utilize strictly controlled repetitions, which will build the strength necessary to achieve a strict pull-up.

Conclusion

Getting your first pull-up is a challenging but rewarding journey. Every expert was once a beginner, but they just kept at it. With this step-by-step progression, you have a roadmap that has worked for countless beginners. Each assisted rep, row, and hang builds the foundation for that first unassisted pull-up. Along the way, you’re also building confidence and resilience.

Stay consistent, celebrate small wins, and listen to your body. If you show up week after week, that first pull-up is a very realistic and achievable milestone. Now go unlock your potential. Grip the bar, trust the process, and enjoy the journey to your first pull-up. 

Save the Pull-Up Progression Program to your phone to stay motivated.