How to Get Better at Pull-Ups

Pull-ups are one of the most effective upper-body exercises because they boost your overall strength while training multiple muscle groups at once.

Our guide breaks down how to get better at pull-ups with the right form, progressions and training tips so you can build strength and perform pull-ups safely and confidently.

WHAT MUSCLES DO PULL-UPS EXERCISE?

If you want to improve your training for pull-ups, you have to know what muscles to focus on. When you perform a pull-up, you’re targeting your back, shoulder and arm muscles. Along with working these muscles, pull-ups also strengthen your grip and improve your posture.

So why does this matter?

A clear understanding of the muscles used in pull-up exercises will help you train smarter. When you strengthen these muscles with supporting exercises, your pull-ups improve faster and feel more controlled.

With all these benefits, it’s no wonder pull-ups are considered such a great exercise. Before you learn how to improve your pull-ups, we need to start with the basics of how to do a pull-up.

THE BEGINNER’S GUIDE ON HOW TO DO A PULL-UP

The best way to increase the number of pull-ups you can do is to understand proper form and avoid straining or hurting yourself. To master proper pull-up form, let’s start with the basics.

Here’s a breakdown of how to do a pull-up with proper technique:

1. Start by standing and facing the pull-up bar. Reach up and grip the bar with your palms facing away from your body (overhand grip) and your hands slightly wider than shoulder-width apart.
2. Hang from the bar with your arms fully extended, shoulders relaxed and keep your feet off the ground. Maintain a straight body position from head to heels.
3. Initiate the pull by engaging your back muscles. Visualize pulling your elbows past your ribcage and down towards your hips to effectively activate the targeted muscles. As you do this, lift your chest toward the bar, keeping your core tight throughout the movement to maintain stability and form.
4. Pull yourself up until your chin clears the bar. Pause briefly at the top, ensuring your chest is close to the bar.
5. Slowly lower your body back to the hanging position while maintaining control. Fully extend your arms before starting the next repetition.

If you need help mastering this technique, or figuring out how to work up to a pull-up, sign up for a Complimentary Welcome Workout with a Personal Trainer at EōS Fitness.

HOW TO PERFECT YOUR PULL-UP FORM

Anyone who’s wondering, “How do you get better at pull-ups,” needs more than just reps. You need great form! Correct exercise form is the foundation of mastering pull-ups.

Here are some key points to focus on when training for pull-ups:

• Keep Your Body Straight: Avoid swinging, as it reduces exercise effectiveness and increases injury risk.
• Ensure A Full Range Of Motion: Complete each repetition with your chin clearing the bar and arms fully extended at the bottom. Otherwise, it’s not really a pull-up.
• Control Your Movement: Control the upward and downward phases of your pull-up by avoiding momentum to lift yourself up.
• Don’t Forget To Breathe: Inhale as you hang from the bar and exhale as you pull yourself up. Maintain steady, controlled breathing throughout the set to improve muscle oxygenation, build endurance and prevent premature fatigue.

After you perfect your form, it’s time to focus on strength training for your pull-ups.

THE EōS ULTIMATE PULL-UP PROGRESSION GUIDE

Pull-ups can be daunting for beginners. That means you have to figure out how to increase strength for pull-ups, especially when you’re just starting out.

If you’re struggling to perform a full pull-up, start with these pull-up progressions to gradually build your strength:

Negative Pull-Ups

Negative pull-ups are one of the best exercises to improve your pull-ups because they build strength through eccentric (lengthening) movement. Jump up to the top position of the pull-up and slowly lower yourself down.

Assisted Pull-Ups

Another exercise to help you work toward pull-ups is assisted pull-ups. Use a resistance band or an assistance machine to lighten the load on your body while building upper-body strength.

Inverted Rows

Inverted rows are an effective way to build strength for pull-ups. Position yourself under a bar or Smith machine, grasp it with an overhand grip and pull your chest up to the bar. Inverted rows on a bar or Smith machine build the same pulling muscles you need for pull-ups. They are also great for building up your back muscles.

Lat Pulldowns

Use a lat pulldown machine to simulate the pulling motion of a pull-up. Lat pulldowns also help with building up muscles in the lats and your back, especially if this is a weak spot in your pull-up form.

Isometric Holds

At the top of a pull-up, hold the position for as long as you can. This challenges your back, shoulders and arms, helping you build real strength and control.

TECHNIQUES TO INCREASE PULL-UP REPS

Now that you’ve got the basics covered for how to build strength for pull-ups, let’s explore some techniques to help you excel in your pull-up journey.

Here’s how to train for pull-ups by developing that technique of yours:

Engage Your Core

A strong core is essential for stability and power during pull-ups, so keep your core muscles engaged throughout the movement.

Retract Your Shoulder Blades

Before initiating the pull, retract your shoulder blades by pulling them down and together, engaging your back muscles for a more effective pull-up.

Gradual Progression

Don’t rush your progress. Start with a manageable number of repetitions and gradually increase over time. In the meantime, add more workouts to help with pull-ups to continue building strength.

Rest Intervals

Allow your muscles to recover by taking adequate rest between sets. Resting lets you maintain good form throughout your workout and avoid muscle burnout.

Consistency

Make pull-ups a regular part of your fitness routine to see significant improvements.

These techniques make it easier to master any exercise that supports your pull-up progress (and, of course, the pull-ups themselves!).

HOW TO DO MORE PULL-UPS: TIPS & TRICKS

Aside from the physical training and exercises you need to do to improve your pull-ups, some additional tips and tricks are important for progress.

To get better at pull-ups, consider these tips as part of your training to perfect your pull-ups:

• Set Goals: Establishing clear, achievable fitness goals can keep you motivated on your pull-up journey.
• Vary Your Grips: Experiment with different grip variations to target different muscle groups and add variety to your pull-up training. Common grip variations include the overhand (pronated) grip, underhand (supinated) grip and neutral grip (palms facing each other).
• Use Proper Equipment: Make sure you’re using a sturdy pull-up bar that can support your weight safely. At EōS, our assisted pull-up machine and power racks help you focus on proper form to safely perform pull-ups.
• Stretch and Mobilize: Incorporate stretching and mobility exercises to improve your range of motion and reduce the risk of injury. Our Assisted Stretch Program (available at select locations) is a valuable resource and can help improve mobility and recovery.
• Nutrition and Recovery: A balanced diet and adequate sleep are essential for muscle recovery and growth. EōS members can also take advantage of our Betr Health partnership for a personalized health plan.
• Track Your Progress: Use a training log to monitor your progress and adjust your workouts as needed. Tap into the power of EōS Smart Strength Workouts powered by EGYM to automatically capture your progress, adjust to your settings and store your training details. View all your tracked data seamlessly within the EōS Fitness Mobile App.
• Seek Professional Guidance: If you’re struggling with pull-ups, our personal trainers at EōS can provide personalized guidance and feedback.

Mastering pull-ups is a rewarding journey that enhances your physical strength and boosts your confidence. When it comes to figuring out how to get better at pull-ups, remember that progress comes from consistency. By using the correct form, practicing pull-up progressions and incorporating our pull-up tips and exercises, you’ll be well on your way to becoming a pull-up pro.

If you want to perfect your pull-ups, EōS can help with our wide range of workout equipment and amenities. Level up your workout today and try out EōS using our 7-day free pass!

PULL-UP FAQS

How many pull ups is good for a beginner?

For beginners, a common goal is to be able to perform at least one rep with proper pull-up form. Don’t be discouraged if you can’t do any initially; just focus on gradual progress. Over time, aim for 5-10 consecutive pull-ups.

What if I can’t do a single pull-up?

If you can’t do a single pull-up, start with pull-up progressions, such as negative pull-ups and inverted rows, to build strength. Be patient with yourself and consistent with your training.

Are there any safety considerations when doing pull-ups?

Safety is crucial when performing pull-ups. Check that your pull-up bar is sturdy and can support your weight, and maintain proper form to minimize your risk of injury. If you have any existing medical conditions or concerns, consult with a healthcare professional or personal trainer before starting a pull-up routine.

How long does it take to master pull-ups?

How long it takes to master pull-ups varies, depending on your fitness level, training consistency and genetics. It can take anywhere from several weeks to several months to progress from not being able to do a pull-up to performing one with ease. Just stay consistent and patient.

Is it normal to feel sore after doing pull-ups?

It’s totally normal to feel sore after pull-ups! Especially if you’re new to pull-ups or have increased the intensity of your training. This soreness, known as delayed onset muscle soreness (DOMS), typically subsides within a few days. Make sure you warm up, cool down and stretch to minimize soreness and give your muscles time to recover between workouts.