How to Learn Your First Pull-Up in 3 Months | Beginner Pull-Up Tutorial #pullups #calisthenics, by Rumana Haaris on YouTube. 1 min.
- Video length
- 1 min
- Time to do it
- 20 minutes per session, 3 time
- Difficulty
- Medium
- Steps
- 8
What you need
Steps
Set up a sturdy pull-up bar at a height you can reach from a stool. Check it holds your full body weight before you hang from it.
Take your grip with your thumb underneath your fingers, wrapped around the bar. A thumb-over grip also works, but thumb-under is easier while you learn.
Do dead hangs. Hang from the bar for as long as you can, for 3 to 4 sets, resting 1 minute between sets.
Pick a hang time you can repeat. If you can hold 10 seconds, do 10 seconds on all four sets, then add a little time as you get stronger.
Do scapula pulls. Keep your elbows straight and move only your shoulder blades, pulling them down and together, then letting them rise.
Aim for 3 sets of 10 scapula pulls. If you are a complete beginner, start with 5 reps per set and build up.
Do negatives. Stand on a stool or chair, get your chin over the bar, then lower yourself to a straight hang as slowly as you can.
Train these drills two or three times a week and keep a rest day between sessions so your back and grip recover.
Tips and common mistakes
Never cut your hang time just to fit in more reps, since longer hangs are what build the grip.
Stop a set when your grip starts slipping rather than dropping off the bar.
Lower slowly on every negative and keep control all the way down instead of dropping.
Warm up your shoulders and grip with a few easy hangs before the harder sets.
Questions
How long does it take to get a first pull-up?
The plan here runs about three months of consistent practice. Progress varies with your starting strength, so add hang time and reps gradually rather than rushing.
How many days a week should I do these drills?
Two or three sessions a week is enough to start. Leave at least one rest day between sessions so your back and grip can recover.
What if I cannot hang for 10 seconds yet?
Do shorter hangs and repeat them across your sets, adding a second or two each week. Keep the scapula pulls and negatives in the plan too.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
