Updated: 13 November, 2026
If you want to know how to do a pull up, the honest answer is that almost nobody starts by doing one. The pull-up asks you to lift your whole bodyweight using your back, arms and grip, so it is a skill you build up to rather than something you simply try. The good news is that a clear progression exists, and most people who follow one patiently can work towards their first rep. This guide takes you from the very first step to a full pull-up, with form tips, a simple weekly plan and the mistakes to avoid.
Why the pull-up is so hard
A pull-up is a pulling movement where you hang from a bar and lift your chin above it. It works the large muscles of the back, the biceps, the muscles around the shoulder blades and your grip, all at once. Because you are moving your own bodyweight, the exercise gets harder if your bodyweight is higher relative to your strength, and easier as you get stronger. That is not a judgement on anyone; it is just how the movement works.
It helps to think of the pull-up as the end of a ladder. Each step below builds one of the things you need: grip, shoulder-blade control, pulling strength and the ability to control the way down.
Before you start
The NHS recommends strengthening activities on at least two days a week that work all the major muscle groups, including the back and arms, and says to work each exercise until you need a short rest before repeating it (NHS physical activity guidelines). Pull-up training fits neatly into that. The NHS also advises speaking to your GP first if you have not exercised for some time, or if you have a medical condition or concerns. If you have a shoulder, elbow or neck problem, speak to a GP or physiotherapist before hanging from a bar.
You will need something safe to pull from: a sturdy pull-up bar, gym rig or the bars of a playground frame. Check that it is secure before you put your weight on it, and keep your feet clear of anything you could trip on.
Step 1: Build your hang
Everything starts with holding the bar. Grip the bar with your hands about shoulder-width apart and hang with your arms straight. If your feet reach the floor, bend your knees. Hold for as long as you can with good control, rest, and repeat a few times.
Aim to build towards a hang of around 20 to 30 seconds. This strengthens your grip and gets your shoulders used to bearing load.
Step 2: Learn the shoulder-blade pull
From a hang, without bending your elbows, pull your shoulder blades down and slightly together so your body lifts a few centimetres. This is often called a scapular pull. It teaches you to start the pull with your back instead of yanking with your arms. Do sets of five to eight slow reps.
Step 3: Rows to build pulling strength
Rows let you train the same muscles at an easier angle. Choose one or more of these:
Inverted rows under a low bar or a barbell in a rack: the closer your feet are to the bar and the straighter your body, the harder it is.
Dumbbell or kettlebell rows with one hand supported on a bench.
Resistance band rows anchored at chest height.
Pick a version where you can complete eight to twelve controlled reps with the last couple feeling tough. When that feels comfortable, make it harder by changing your body angle or adding load. This is the idea behind progressive overload: gradually asking a bit more of your muscles over time.
Step 4: Lat pulldowns for the pulling pattern
If your gym has a cable machine, the lat pulldown copies the pull-up movement with an adjustable weight, so you can match it to your strength. Our guide on lat pulldowns, their technique and benefits explains how to set it up. Work towards pulling a load close to your own bodyweight for sets of eight or so, if that is realistic for you, though there is no need to rush towards it.
Step 5: Negatives, the slow way down
A negative pull-up trains the lowering part of the movement. Use a box or bench to get your chin over the bar, then lower yourself as slowly as you can, aiming for three to five seconds, until your arms are straight. Step back up and repeat for three to five reps.
Negatives are a favourite because they use the same muscles you need for the real thing and let you practise the full range of movement. Stop the set when you can no longer control the way down.
Step 6: Assisted pull-ups
Once negatives feel manageable, try pulling up with some help:
A resistance band looped over the bar and under your foot or knee. A thicker band gives more help; swap to a thinner one as you improve.
An assisted pull-up machine, if your gym has one.
A light foot push from a box or bench, using your legs only as much as you must.
Aim for sets of three to six reps and reduce the help over time.
Step 7: Your first full pull-up
When you can do a few clean assisted reps, try the real thing. Hang with your arms straight, brace your stomach gently, pull your shoulder blades down, and drive your elbows towards your hips until your chin clears the bar. Lower under control to a straight-arm hang. Do not worry if the first attempt is a single rep that looks scruffy; that rep is the goal. Then build slowly from one rep to several.
Form tips
Start from a proper hang rather than bouncing out of a half-bend.
Avoid swinging. A small amount of body tension is fine, but big kicking movements make the exercise easier by cheating rather than stronger.
Keep your neck relaxed. Pull your chest towards the bar rather than craning your head.
Breathe. Breathe out as you pull and in as you lower.
Stop short of pain. Muscle effort is normal; sharp or joint pain is a reason to stop and seek advice.
A simple weekly plan
Two sessions a week is a good start, with at least a day between them so your muscles can recover:
Day one: hangs (3 sets), shoulder-blade pulls (3 sets of 5 to 8), rows (3 sets of 8 to 12).
Day two: negatives (3 sets of 3 to 5), assisted pull-ups (3 sets of 3 to 6), plus a pulling exercise such as a lat pulldown.
Write down your sets and reps so you can see progress, and move up a step only when the current one feels controlled. If you want help tailoring a plan to your own strength and any niggles, one-to-one personal training with Reshape Infinity Fitness lets a trainer check your form and choose the right progression for you.
How long will it take?
There is no honest timetable. It depends on your starting strength, bodyweight, how often you train, sleep and recovery, and how consistent you are. Some people get there in a couple of months; others take longer, and that is normal. Judge yourself by whether each step is getting easier rather than by a deadline.
Frequently asked questions
Can a complete beginner learn to do a pull-up?
Many people can work towards one by following a gradual progression, but nobody can promise a timeframe. Start with hangs and rows, build up slowly, and speak to a GP first if you have not exercised for some time or have a health concern.
What is the difference between a pull-up and a chin-up?
A pull-up uses an overhand grip, with your palms facing away from you. A chin-up uses an underhand grip, with palms facing you, which most people find a little easier because the biceps help more. Either is a fine goal.
How many times a week should I train pull-ups?
Two sessions a week with a rest day between them suits most beginners and fits the NHS advice of strengthening work on at least two days a week. Your trainer can adjust this to your recovery.
Do I need to lose weight before I can do a pull-up?
Not necessarily. Getting stronger is the main route, and your trainer or GP can advise if weight is something you want to work on. Focus on the progression and let your strength build.
Is it normal for my forearms to ache?
Some muscle tiredness in the forearms and back is normal as your grip gets stronger. Sharp pain, pain in a joint or numbness is not, so stop and speak to a GP or physiotherapist.