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You Probably Expect Me To Do A Pullup Now, Huh?
A common goal for many who decide that being fit and healthy is now their thing is being able to do a pullup. And out of those people, a lot of them are chasing their first one ever.
I absolutely back this goal for anyone and everyone, because for most people this is an achievable feat. And I love it for a few reasons:
Pullups are both strength and technique based. A perfect combo for beginners and intermediates.
They’re hard. If they were easy, everyone would do them. The difficulty is what makes the achievement meaningful.
You get back what you put in. There’s no cheating a pullup (unless you’re one of those CrossFit people).
With that said, let’s break down simple, reliable cues and then give you a routine you can plug into your training so you can finally start hitting those pull-ups.
“Ut sementem feceris, ita metes.”
“As you sow, so shall you reap.”
The Pull-Up: Simple Cues That Actually Help
Don’t overthink it.
Its a tough movement; but it’s also a basic movement.
1. Set your grip first
Hands just outside shoulder-width. Full grip (thumb wrapped). Hang with your shoulders active, not shrugged.
2. Drive elbows down, not back
Thinking “pull yourself up” usually leads to shrugging and wasting energy.
Instead: drive your elbows toward your ribs.
3. Keep ribs down & legs still
No kipping. No swinging. No Kardashian arch.
Think: tight core, slight hollow position.
Remember: This ain’t CrossFit.
4. Chin clears the bar because your upper back is working
Don’t strain your neck forward. Let your back do what it’s supposed to do.
If you hold these positions consistently, strength becomes the only limiter.
And strength can be trained.
Your Pull-Up Routine
Do this 2-3 times per week. Stick with it for 6-8 weeks. You will get stronger.
1. Inverted or Reverse Rows (3-4×8-12)
These build foundational pulling strength and teach you how to keep your body tight.
Focus on:
Straight line from head to heels (bend knees if you need some assistance)
Pull elbows toward your ribs
Control the lowering
2. Bent-Over Rows (3-4×6-10)
These add strength and support to your back to help with your pullup form.
Focus on:
Chest tall
No jerking
Full range stretch and solid squeeze at the top
3. Assisted/Banded Pullups (3-4×3-6)
This builds the pattern.
Key point: Use the least amount of assistance you can while maintaining good form.
No bouncing out of the bottom.
Pull smooth. Lower slower.
Ensure you’re squeezing your back the whole time.
4. Negative Pullups (3-4×3-5 with 3-5 second lowering)
This is where most beginners make the biggest jump.
Start at the top (use a box to get yourself above the bar).
Lower with control. Not free-falling.
Progressing in the negative, will get you close to a full pull-up.
How to Progress Week to Week:
Add 1-2 reps when you can.
Add a little weight to bent-over rows when the all sets get easy.
Move to lighter bands over time.
Try an unassisted rep every couple of weeks… not every session.
Track your training.
Consistency multiplies.
You just need enough consistent work.
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COACH’S INSIGHT
Most people fail to get their first pull-up because they chase random tricks instead of building two things:
1. The pattern.
2. The strength.
If you practice both; even at a beginner level: your body has no choice but to adapt. The Pull-up comes from weeks of simple, repeatable work.
Now go get that pullup.
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