Get Your First Pull-Up in 30 Days – A Comprehensive Guide

Pull-ups are widely celebrated for their effectiveness in enhancing strength and muscle development in my back, arms, and shoulders. When I was a beginner, I found pull-ups particularly challenging, primarily because they required me to lift my entire body weight.

This exercise was not just a true test of not just my upper body strength but also my grip endurance and core stability. When we do pull-ups, we primarily engage my latissimus dorsi, biceps, trapezius, and core muscles.

The secret behind this exercise lies in its demand for coordinated muscle engagement, making it a comprehensive workout for my upper body. This coordination is crucial for effectively performing the movement and gaining the full benefits of the exercise. I am about to cover a vast subject, as you will certainly agree.

Among many things, we will talk about:

  • How challenging are they for beginners due to the need to lift one’s entire body weight.
  • Muscles involved in pull-ups like the latissimus dorsi, biceps, trapezius, and core muscles. 
  • Why starting with a self-assessment of your current pull-up capability is crucial. 

Without further ado, let us begin.

Assessing Your Starting Point

Level of fitness and pull-up capability

Before embarking on a pull-up training program, it’s essential to assess your current level of fitness and pull-up capability. This initial assessment will help in setting realistic and achievable goals. Start by attempting a pull-up to gauge your strength and form.

Don’t be discouraged if you can’t do one immediately because this is  very common for beginners. Your initial performance will determine the starting point of your training. For instance, if you can’t hang from the bar for more than a few seconds, your focus should be on building grip strength and endurance.

If you can hang but struggle to pull yourself up, your training will concentrate more on developing back and arm strength. This self-assessment isn’t just about counting reps. Pay attention to your form, grip, and how your muscles feel during the attempt.

Are your arms giving out quickly? Does your grip feel weak? Noting these details will help in customizing your training plan. It’s also important to consider factors like body weight and overall fitness level, as they play a significant role in your ability to perform pull-ups.

Fundamental Exercises and Techniques

To achieve your first pull-up, it’s essential to develop foundational strength and techniques. This involves focusing on three key areas: grip strength, scapular strength, and core training.

Grip Strength Development

Grip Strength

Grip strength is crucial for pull-ups as it determines your ability to maintain hold of the bar. Begin with exercises like dead hangs, where you simply hang from the bar for as long as possible. This not only improves grip strength but also prepares your muscles for the load of pull-ups.

Gradually increase the duration of your hangs, and try different grip positions to challenge your muscles differently.

Scapular Strength

The scapula plays a vital role in pull-up mechanics. Strengthening the muscles around the scapula, such as the rhomboids and lower trapezius, is essential. Exercises like scapular pulls, where you hang from the bar and focus on retracting and depressing your scapulae without bending your elbows, are highly effective.

These exercises enhance shoulder stability and control, which are crucial for a successful pull-up.

Core Training

Hollow Hold

A strong core is fundamental for maintaining proper form during pull-ups. Exercises like planks and hollow holds build the necessary core strength and stability. These exercises train your body to stay rigid and controlled during the pull-up motion, preventing unnecessary swinging and ensuring efficient muscle engagement.

“21 muscles in your back, arms, shoulders, chest and core go to work when you do a pull-up” – A Comparison of Muscle Activation during the Pull-up and Three Alternative Pulling Exercises, 2018 study

Pull-Up Progressions

Achieving your first pull-up is a gradual process that involves progressing through various stages of exercises, each designed to build the strength and technique necessary for the full movement. Here’s a structured approach to pull-up progressions:

Level 1: Bent Over Dumbbell Rows and Dead Hangs

Start with bent-over dumbbell rows to strengthen your back muscles. Stand with feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and lean forward from your waist, keeping your back straight. Pull the dumbbells towards your chest, then lower them back down.

For dead hangs, simply hang from a pull-up bar with straight arms, focusing on grip strength and shoulder stability.

Level 2: Inverted Bodyweight Rows and Scapular Pull-Ups

Inverted rows are performed by lying underneath a bar set at waist height. Grab the bar with an overhand grip and pull your chest towards it, then lower back down. Scapular pull-ups involve hanging from the bar and pulling your shoulder blades down and back, without bending your arms.

Level 3: Assisted Pull-Ups

Assisted Pull-Ups

Use resistance bands or a chair for assistance. With band-assisted pull-ups, loop a band over the bar and place your feet or knees in it. Pull yourself up as you would in a regular pull-up. For chair-assisted pull-ups, place one or both feet on a chair to help support some of your weight as you pull up.

Level 4: Top Holds and Bar Hangs

Top holds involve holding yourself at the top of the pull-up position. Bar hangs focus on gripping the bar and hanging with your arms fully extended, building endurance in your grip and arms.

Level 5: Negative Pull-Ups

Jump or step up to the top of the pull-up position, then slowly lower yourself down with control. This eccentric movement builds strength in the muscles used during pull-ups.

Level 6: Attempting the First Full Pull-Up or Chin-Up

After mastering the previous levels, attempt your first full pull-up. Start from a dead hang, engage your core, and pull yourself up until your chin is over the bar, then lower back down with control. If you struggle, don’t be discouraged. Continue practicing the negative pull-ups and assisted pull-ups to build more strength.

Level 7: Advanced Pull-Up Variations and Techniques

L-Sit Pull Ups

Once you can perform a standard pull-up, you can start exploring more advanced variations. This includes wide grip pull-ups, which target your lats more intensely, and chin-ups, where your palms face towards you, engaging your biceps more. Other variations like commando pull-ups, L-sit pull-ups, and archer pull-ups can add diversity and challenge to your routine.

Training Frequency and Routine

Developing the strength and technique for pull-ups requires a consistent and well-structured training routine. The frequency and type of exercises you do are crucial in making steady progress towards your goal.

Training Frequency

Pull Ups for Beginners

For beginners, it’s recommended to train for pull-ups two to three times per week. This frequency allows sufficient time for muscle recovery while maintaining consistent progress. Each session should focus on different aspects of pull-up training, such as grip strength, scapular mobility, core stability, and the pull-up progressions themselves.

Sample Weekly Workout Schedule

Here’s an example of how you can structure your weekly pull-up training:

Day Focus Area Exercises and Routine
Monday Grip Strength and Scapular 1. Dead Hangs: Aim for longer durations each week.

2. Scapular Pull-Ups or Shrugs: Strengthen scapular muscles.

3. Grip-Strengthening: Farmer’s walks or grip strengtheners.

Wednesday Core Stability and Rows 1. Core Workout: Planks and hollow holds.

2. Inverted Bodyweight Rows: Focus on pulling strength and technique.

Friday Pull-Up Practice 1. Assisted Pull-Ups: Use bands or chairs for assistance, focus on full range of motion.

2. Negative Pull-Ups: Emphasize slow and controlled descent.

Nutrition and General Fitness

While the physical training aspect is crucial in mastering pull-ups, nutrition and overall fitness play a significant role in your progress. Proper nutrition and a balanced fitness routine can significantly impact your strength-to-weight ratio, a key factor in pull-up performance.

Nutrition for Strength and Recovery

Benefits Of Avocados

Your diet should support your training goals. Focus on a balanced diet rich in protein, which is essential for muscle repair and growth. Include lean meats, fish, dairy, legumes, and plant-based proteins in your meals.  Carbohydrates are also important for energy.

You should opt for whole grains, fruits, and vegetables to fuel your workouts. Healthy fats from sources like avocados, nuts, and olive oil are crucial for overall health and energy. Hydration is another critical aspect. Ensure you’re drinking enough water throughout the day, especially before and after workouts.

Dehydration can significantly impact your performance and recovery. If weight loss is part of your goal to achieve a pull-up, focus on creating a slight caloric deficit while still providing your body with the nutrients it needs. This can make pull-ups easier by reducing the amount of weight you need to lift.

General Fitness and Complementary Exercises

Pain with Split Squats and Lunges

In addition to specific pull-up training, incorporating other forms of exercise can enhance your overall fitness and contribute to your pull-up goals. Cardiovascular exercises like running, cycling, or swimming can improve your endurance and heart health. This increased endurance can help you perform better during your pull-up training sessions.

Strength training for other muscle groups is also important. Work on your lower body and core to ensure balanced muscle development. Exercises like squats, lunges, and core workouts can complement your pull-up training. Flexibility and mobility exercises should not be overlooked.

Yoga or stretching routines can improve your range of motion, reduce the risk of injury, and aid in muscle recovery.


How many pullups is average?

For an average individual, doing between 1 to 3 pull-ups is common. However, this can vary widely based on factors like fitness level, body weight, and muscle composition.

Is 100 pull-ups a day too much?

Yes, for most people, 100 pull-ups a day is excessive and could lead to overtraining and injury. It’s important to balance intensity and volume with adequate rest and recovery.

Do pull ups increase testosterone?

While pull-ups and other resistance exercises can have a positive impact on testosterone levels, the increase is typically modest. Overall fitness and health have a more significant effect on hormone levels.

Are pull-ups hard?

Yes, pull-ups can be challenging because they require significant upper body strength, particularly in the back, arms, and shoulders, as well as good core stability. They involve lifting your entire body weight, which can be difficult for beginners.

Final Reflections

By going through the different phases of your pull-up training, you will start to see not only a boost in your upper body strength but also in my overall fitness and self-assurance.

I understand that mastering pull-ups is a personal journey, varying from one person to another. It demands patience, consistent dedication, and the courage to push beyond my usual limits.

Staying committed to my training routine is crucial. You, as well as me, need to be attentive to what signals you body sends and be flexible enough to adjust methods when necessary.

I make it a point to celebrate every small achievement, whether it’s managing to hold a dead hang for a bit longer, executing a negative pull-up with greater control, or accomplishing my first complete, unassisted pull-up. Each of these milestones is a testament to my progress and a step closer to my fitness goals.

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