Complete Beginner's Guide to Pull-Up Training

This is the post I wish had existed when I started. If you can't do a single pull-up, here's how to get there.

Step 1: the dead hang. Hang from the bar with both hands, arms fully extended, for as long as possible. Build to 30 seconds before doing anything else. This builds grip strength and shoulder passive flexibility.

Step 2: scapular pull-ups. From a dead hang, without bending the elbows, depress and retract your shoulder blades. Your body will rise a few centimetres. Lower back to full hang. This builds the scapular control needed for a real pull-up. 3x10.

Step 3: Australian pull-ups (inverted rows). Feet on the floor, body at an angle, pull your chest to the bar. This is a horizontal pulling pattern that builds strength in the same muscles. Do them until they feel easy.

Step 4: negative pull-ups. Jump or step to the top position and lower yourself as slowly as possible. 5-second negatives, 3 sets of 5. This builds eccentric strength faster than any other method.

Step 5: the first full pull-up will come when you can do 3x5 negatives with full control. The first is always the hardest. After that, it compounds quickly.