You Can Progress to a Pull Up

Reach Your Fitness Goals!

-- By Jason Anderson and Nicole Nichols, Certified Fitness Professionals

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If you are alone, you can still work on strengthening your pull up muscles, even without a spot. To do so, stand on a box, grab the bar, take a little jump to the "up" position. Lower yourself down as slowly as possible. This “negative phase” of the exercise will still strengthen the muscles to help you with pulling up. Try to do 2-3 sets of as many reps as you can, assisted or unassisted, 3-4 times each week and you'll be doing the real ones on your own in no time!

General Training Tips

Be sure to rest these muscle groups for 1-2 days after each of your training sessions. Resting is just as important as training, because recovery is what will help you repair, rebuild and get stronger.
Eat right. You can't make muscles out of just any old food—you need to fuel them properly before and after each workout to ensure you're getting the most of your workouts.
Don't neglect your other muscles. A sound strength training program, which targets each of your major muscle groups, is important for avoiding injury and creating balance.
Mix it up. It will take several weeks to master pull ups if you're starting from square one, and you're sure to reach a few plateaus along the way. If you experience several weeks of stagnant progress, change things up.
Keep at it. If you don't continue to practice your pull ups, you'll lose the strength that took you weeks to build up. Practice your pull ups on a regular basis, aiming for 2 training sessions each week to maintain your newfound strength and skills.

Good luck reaching your goals!

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About The Author

Jason Anderson
Jason loves to see people realize the benefits of a healthy, active lifestyle. He is a certified personal trainer and enjoys running races--from 5Ks to 50K ultramarathons. See all of Jason's articles.

Member Comments

CHANGEYOURMIND3

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
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MEMEJ4

I can do this!

Spark Cheers
- 10/11/2012 7:36:06 AM
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DIANNEMT

This almost sounds like I could work at doing it! LOL--maybe I will!! - 3/16/2012 6:28:50 PM
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TERRIMMIX

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
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MXVPE92

step by step bring it on!!! - 1/16/2012 9:57:54 AM
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CHRIS3874

I dont hsve easy access to either - is there a way to develop this with free weights? - 3/13/2011 2:47:10 PM
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TIDYED

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
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DILET2E

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
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1LITTLEJO

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
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KYRINA

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
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JIBBIE49

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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KAYOTIC

I'm trying now to increase the number of chin-ups I can do (I'm up to 2 in a row) and to be able to do a pull-up too, this was great advice. I'm going to add these tips to my workouts. Thanks! - 1/19/2008 11:20:16 AM
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LOVEROFANIMALS

My goal that I already established is to be able to do REAL pushups. I'm working on it..ugh. Looking forward to more of these articles..thanks! - 1/8/2008 8:17:24 AM
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