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What is the best way to start doing pull-ups?

uppercutXpertuppercutXpert Member Posts: 23 Member Member Posts: 23 Member
Hi everyone.

I have a pull-up bar but I can hardly do one complete pull-up. Is there something I can do that will help me do maybe ten pull-ups?

Thanks for your help!

Replies

  • JessAndreiaJessAndreia Member Posts: 384 Member Member Posts: 384 Member
    Band assisted pull-ups.
  • MaxxittMaxxitt Member Posts: 1,263 Member Member Posts: 1,263 Member
    In addition to band assisted pull ups, you can start at the top and lower yourself as slowly as possible, as many times as possible. You'll be sore as hell but over time you'll develop more strength. Since you can do one pull up, do that then move to the other. Soon, you'll be able to do two.
  • awnurmarcawnurmarc Member Posts: 108 Member Member Posts: 108 Member
    Also body rows. Basically you need to schedule frequent volume that strengthens your upper back. Getting from 1 pull up to 2 is really difficult. You are trying to turn a 1-rep-max into a 2-rep-max. With lifting you can lower the weight and increase volume. But it takes more creativity for pull-ups.
  • BrianSharpeBrianSharpe Member Posts: 9,066 Member Member Posts: 9,066 Member
  • ChieflrgChieflrg Member Posts: 8,672 Member Member Posts: 8,672 Member
    Best way is highly individualized and has many variables.

    Usually performing a well rounded resistance training program with a variety of rep ranges and appropriate intensity would be a good start.

    It might involve losing more weight if obese depending on the individual as well.



  • sco0otersco0oter Member, Premium Posts: 1 Member Member, Premium Posts: 1 Member
    Don't forget to do the hanging scapula shrugs! Very important if you want to keep good form
  • MikePfirrmanMikePfirrman Member Posts: 2,110 Member Member Posts: 2,110 Member
    Just warmup properly. Doing lots of small shoulder work in advance. One of the several times I tore my rotator cuff was by doing pullups. Went into a gym during my weight loss years ago and tried to do like sets of 5 pullups cold and tore my rotator cuff. Took months of rehab and a huge fitness setback at that time.

    I saw this device recently -- Jempet pull up assistance bands (just a fancy band for assistance) but it's cheap and looks really built well. Never tried it but I like that it doesn't have grommets on the bands, which are dangerous.
    edited November 22
  • cwolfman13cwolfman13 Member Posts: 38,204 Member Member Posts: 38,204 Member
    Negatives

    Band assisted

    Getting stronger overall
  • uppercutXpertuppercutXpert Member Posts: 23 Member Member Posts: 23 Member
    Maxxitt wrote: »
    In addition to band assisted pull ups, you can start at the top and lower yourself as slowly as possible, as many times as possible. You'll be sore as hell but over time you'll develop more strength. Since you can do one pull up, do that then move to the other. Soon, you'll be able to do two.

    Thanks for the tip. I really appreciate.
    awnurmarc wrote: »
    Also body rows. Basically you need to schedule frequent volume that strengthens your upper back. Getting from 1 pull up to 2 is really difficult. You are trying to turn a 1-rep-max into a 2-rep-max. With lifting you can lower the weight and increase volume. But it takes more creativity for pull-ups.

    Thanks. I will try to do as many rows as possible. I have just ordered a rowing machine for my cardio but maybe this could help too?
    Chieflrg wrote: »
    Best way is highly individualized and has many variables.

    Usually performing a well rounded resistance training program with a variety of rep ranges and appropriate intensity would be a good start.

    It might involve losing more weight if obese depending on the individual as well.

    Thanks for your tips.
    sco0oter wrote: »
    Don't forget to do the hanging scapula shrugs! Very important if you want to keep good form

    What is this exercise exactly? I have never heard of it before.
    Just warmup properly. Doing lots of small shoulder work in advance. One of the several times I tore my rotator cuff was by doing pullups. Went into a gym during my weight loss years ago and tried to do like sets of 5 pullups cold and tore my rotator cuff. Took months of rehab and a huge fitness setback at that time.

    Very good advice because I also got lots of problems in the past with my rotator cuffs. I will be careful about that. Thanks a lot :)
  • uppercutXpertuppercutXpert Member Posts: 23 Member Member Posts: 23 Member


    Wow, sorry, I missed your post. This will give me all the advices I need to learn. Thank you very much.
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