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You Can Progress to a Pull Up

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  • I know of two other ways to build up to a full pull up, which are used in my CrossFit gym.

    1. Use a giant elastic band to assist with the up portion of the movement.
    This is more advanced than option #2, but so much fun. the band should be looped around the pullup bar and extend to the level or your knee or so. Stretch the band and place one foot in the bottom end. Let your body hang from the bar, supported by the band. You're now ready to try an assisted pullup. If you have the band strength right, your muscles plus the pull of the elastic will allow you to do it exactly as if you had the strength to do it on your own.

    2. Ring rows are an easier option. This also work for people with at-home bars for their doorway. Some gyms have rings hanging from the ceiling. They should be adjusted to about shoulder height. At home, attach a sheet, towel, or strapping to your pullup bar, or trap a knotted sheet above a closed door. Grasp the rings/sheet/towel/straps near the level of your armpits, lean back, and then pull up (using your back and shoulders only). Make it easier: step back. Make it harder: step forward.

    Ring rows are also excellent training for progression to full pullup - 10/27/2013 1:02:22 PM
  • i've had unassisted chinup/pullup on my bucket list for years. it's time to scratch it off! thanks for this article! - 9/2/2013 7:27:08 PM
  • I think it will take months not weeks for me. I started with negative chin ups (b/c it is easier) and am working on negative pull ups after a month. My goal is to do a pull-up on my own for Christmas. - 8/26/2013 11:55:53 AM
  • This sounds like my next big goal. - 6/28/2013 10:42:02 PM
    My hnand I got a pull up bar for Christmas and I, having never been able to do a pull up EVER, I am going to do it :) - 1/2/2013 4:06:37 PM
  • I can do this!

    Spark Cheers
    - 10/11/2012 7:36:06 AM
  • This almost sounds like I could work at doing it! LOL--maybe I will!! - 3/16/2012 6:28:50 PM
  • I have one of those over the door frame bars, but I wasn't able to do a single pullup so I put it aside. I had never thought of the Negative technique. Thanks Jason. I"m going to start working on that tonight! Ü - 3/16/2012 1:38:07 PM
  • MXVPE92
    step by step bring it on!!! - 1/16/2012 9:57:54 AM
  • I dont hsve easy access to either - is there a way to develop this with free weights? - 3/13/2011 2:47:10 PM
  • I like that this has gym and non gym options. I am comfortable in the gym but not when trying a pull-up. I can't wait to try it at home. - 2/17/2010 8:36:33 AM
    Just what I needed! I've been learning parkour, but I can't do a single pull-up... which is a basic parkour warmup! - 12/31/2009 9:23:46 AM
  • I'm working on pull ups now as my next goal after losing 100 lbs in one year. I can get 1/2 up on my own after 2 months of my trainer using the "negative" technique as described in this article. We work out in my home. We initially began with a wide resistance band to give me momentum to get up and then did a very slow count down. I have now "graduated" to no band at all with the trainer helping me. I consider this a major opportunity of accomplishment and hope to give myself this as a Christmas present. - 9/12/2009 8:31:46 AM
  • I've never been able to do a proper pull-up and look forward to getting to that point. - 5/15/2008 6:00:56 PM
  • Great article. Dr. Oz says we should be able to do 20 chin-ups in order to be fit. I'm sure my arms would break off. (LOL) - 4/27/2008 2:45:38 AM

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