How To: Beginner Pull-Up Progressions

[@ScottHermanFitness]

*💪 CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!* Pull ups are a key movement for building a bigger back. Don't just give up if you can't do them already though, all you need to do is follow some easy tips :-)

[@160gnarly6]

ScottHermanFitness &" @

[@anonymous1432341]

ScottHermanFitness Scott where to find those bands? Sadly our gym does not gave those.

[@ChavoMysterio]

What if I can't do even a single CHIN UP?

[@vibonacci]

Why don't you recommend the counter weight pull up machine?

[@Quizzical_nonsense]

Hey what is up Scott what type of shoes does Keeth have on in this instructional video? I am asking because they look really fun to wear

[@KainAbyss]

I did it! Skipped the rubber band part, just kept doing reverse pull ups by lowering myself slowly, after 3 weeks I could do 7 in a row, that's when I tried a real pull up and succeeded! Second one was sloppy though, now one month later I can do 4 in a row and also 3 chin ups in a row, trying to reach 10 by Christmas :) Oh and I also did a ton of push ups, reverse push ups, dips and few more exercises while trying to do one pull up, it may have fastened the results a little.

[@bananaapple3856]

I envy youuuuuuu

[@Woofwoof1929]

Never heard of a reverse push up 🤔 BTW.. Just start with sets of 1 & each week add 1 or 2

[@fuzzybuddy2950]

did u do it?

[@nyzellovret5836]

I like how you keep encouraging even though his movement looks awkward. In our gym, I can see 'personal trainers' in their mid twenties - typical tall and yeah, good looking. When a girl is asking abt something, wow that grin and smile on their face. But when it's a guy, smug face and impatient attitude are really obvious. Some of them work as promoter at fitness store - and yeah, still the same look.

[@EvoBleedable]

Nyzel Lovret well, that's an universal issue .. all over the world and all sorts of businesses 😂😂😂p

[@sydneydwoskin4950]

I've been looking for a reliable pull up progression, thanks yall! So positive. I appreciate you!

[@Lucy-vx2ls]

Thank you for this! I'm 4 months postpartum with my second child and I'm not very active but I decided I really want to be able to do 30 pull ups by my 30th birthday but I had no idea how to even start. This was SO helpful for me!

[@asdfg3754]

You know ur a personal trainer when u look to see your clients in pain "fatigue .. I like it "

[@ScottHermanFitness]

mohd ishaq haha damn right!

[@mr.heineken5770]

mohd ishaq Probably it's SM..... lol

[@mdmehboobmehboo4332]

Mehboob

[@JMRG2992]

lol hahahah

[@africaart]

He would feel it the following day.

[@JungkookwifeN]

This is the best video ever made about teaching pull ups for beginners you're a great coach! Wonderful 👍

[@plane15man]

When I was in the Marine Corps going through my schooling, they made us do a max set when we got to the classroom, before and after lunch, and before leaving at the end of the day. I went from doing 12 pullups to 21 in about 3 months. Just gotta rep it out. Come to a complete dead hang with a wide overhand or shoulder-width underhand grip, don't kip (looking at you, cross-fitters), get that chin over the bar, and lock out the arms at the bottom. We grabbed our partners hips to assist them so they didn't faceplant if they lost grip, as can happen if you grab their ankles. Also, pretty much any upper body exercises you do can help you progress.

[@rachelbaker1109]

this is probably the best advice I have seen for teaching someone how to be able to progress to do a pull up. thank you.

[@dscobellusa]

Love this video Scott. I remember when I was young doing these all day long, but the last time I tried I couldn't do even one. Five years loss of exercise due to a back problem rendered me a weakling. I've had surgery and have been working toward regaining muscle strength. You just showed me how to get these muscles back. I may never be able to do one unsupported, but I certainly can see the benefits of the band or bench to increase strength. I was doing the pull down, but your other video showed me I wasn't doing it correctly. Thanks so much!

[@90jimmychoo]

what a stupid place to put a pullup bar though

[@MitoCider]

All they had to do to make it better is move it over one segment...

[@CyrusP.]

Or just face the wall while doing the exercise

[@samwendt4559]

Cyrus P. You probably usually do at the gym but since hey are filming they have to face that way

[@rogeliovargas5575]

How is someone supposed to grab the dumbbells? If hes in the way?

[@johnnygolden1931]

Cyrus P. I

[@kitler01]

do you own any shirts never seen you with one on lmao

[@NTHNCSGOContent]

xD

[@connor_can]

If i had muscles like that i would never wear a shirt again XD even in winter

[@9zQx86LT]

ROFL

[@thebatman4765]

+Smithy :D get them

[@Dudeniceable]

ABU 98 ml l0

[@lukejbonner]

Great video, Scott, thanks! The only suggestion I'd make is to get yourself some clearer audio. Perhaps you could tape a wireless mic to your upper back or just position it near where you're demonstrating. Lighting is good, content is great, clearly explained and demonstrated...just needs clearer and higher quality audio to give it a professional finish :)

[@javids7203]

Luke Bonner it was like ur taking an inspection instead of watching how to do chin-ups 🤣😁

[@luckylove72]

You are one of the best fitness Instructor. Calm and Steady.

[@bexxchat193]

He's NOT yelling....he's the best i've seen....I'm trying this today.....

[@smemo31]

Shit I'm so lazy I can't even finish watching the video let alone doing pull ups

[@deniseschmidt6438]

Thank you this was excellent. I am just starting to add pull ups to my fitness program and I learned so much from this. It is not as intimidating. Thank you Scott!!

[@kasiejordan1810]

Some of these comments are so ridiculous! If they don't like your advice they should just move along. As a beginner and wanter of being able to do pullups this was very helpful. I started weightlifting by first building up on push ups. I have since added bicep curls, bench press, and assisted pull ups. Over the last week, I have added later pull downs (though after watching your video realized I am doing them wrong). I know I need to do what your video recommends but cannot find the courage to do this in the gym. I already know I look ridiculous doing the assisted pull-ups (I do use that as grip strength to). Do you have a rough idea if, I do arms 2x a week, about how long til I will make progress and eventually do a pull up? Thank you. This is the first workout KZbin sight Ive looked at. It's quite helpful.

[@kevspark88]

What if I don't have any arms?

[@hotwater80]

then your masterbation teenage life was totally sad. hope u have girl now to help u pull up

[@danieldunlea1700]

awis kwan XD😂😂

[@G00N3YC4NG]

G O M A D my friend

[@utkarshverma1665]

Kev T then how did you typed 😑

[@hillaryamanda7827]

utkarsh verma he used his toes 😂

[@Relaxed9494]

Consider using a wireless microphone man! The voice is way loud and it's echoed

[@pcxPOT]

+WeFunny this video is 4 years old o.O

[@rishadahmed3969]

Phillip are u a time traveler

[@dichebach]

A nice video despite the bad sound. I've seen some say that a hanging reverse row is a good first step to a pullup progression: Hang a set of rings from a bar low enough that one can reach them from about a squatting/kneeling posture, position the shoulders under the rings and suspend the upper body from the rings except with the feet supporting some body weight. Bent leg easier, straight leg harder, straight leg with body more vertical harder still. Assuming a fully upright poster is 0 degrees and laying prone is 90 . . . obviously if your torso is at a 45 or 50 degree angle, this hanging reverse row thing is not exactly matching the mechanics of the strict pull up. But it did seem to help me rehabilitate past a period with an AC injury where strict pullups were too difficult.

[@chintamanipandit37]

"Power pull up by lifeline" for those who want to know the name of that elastic thing.

[@CyberSystemOverload]

Excellent video thanks :) I really wanna learn pullups but cant do even one. This has encouraged me!!

[@foresthill8462]

Thank you for this. I can't do a single pull-up right now but this gives me a really great few things to try. I'll report back in 3-6 weeks

[@nigawithcoolness123]

So how'd it go with the pull ups?

[@foresthill8462]

I started to do this (at a local park when I walk my dogs every morning) but I didn't pursue it consistently enough but have joined a gym recently so am starting again. I can hang from the bar for several seconds now which is a big improvement....just need to get my big body up now :)

[@jtabilo96]

+Forest Hill And now yo do more than a single one? Because i'm in the same way i can't do a single pull up but i want to do this method, how about you?

[@Bobelponge123]

@@foresthill8462 u got them yet? It’s been 6 years u good at pull-ups

[@jerrylopez3249]

Good video Scott. Question though, when should I incorporate weighted pull ups? I can do about 12-15 slow - controlled reps. Let me know...

[@missgerbilicious]

Will definitely have to try these methods!

[@robertgent1785]

well done scott;a very clear demonstration,with explanation. bob

[@agentsmith7866]

Controlling the negative part of the pull up is so underrated. I got so much stronger when I started doing that.

[@conjurecorpse8209]

Can someone press help me. I’ve been doing hammer-pull ups for about 5 months now and I’ve seen little to no results my max right now is six reps on a good day. I’m currently an amateur arm-wrestler training for a school house event and I’d just like to know, what other muscles should I train to get better at pull ups, because as of now, I’m working 45% bicep, 45% forearm and 10% tricep

[@austensmith4711]

Broo you improved my pull ups with those bands it helps a lot and I went from doing on pull up to doing ten

[@jimnoyb1209]

If you want to make a lot of videos in your gym, you should add some acoustic panels to the ceiling, it will kill that echo and improve the audio

[@anilchandran3954]

If I have very thin wrists, will doing pull ups going to be difficult? Because I have 5.9"inch wrist and not able to do any pullups

[@commentsrmymiddlenam]

Looks good, I'm looking forward to trying it myself

[@Luciiffeerr]

Can't wait to start with this 💪🏽💪🏽

[@spuneethkumar2454]

Jealous ppl commenting about him not wearing shirt. Nic video by the way.

[@JessiE-by3cj]

Scott- I actually got his perfect pullup thing and it really does help alot. At first I was a little awkward and then it worked. I did a chin up at first to see how it felt then I changed the grip to a pull up. I was able to get up to 6 with all three red resistance bands on there. How do I progress though? How many sets should I do? When do I know if I am ready to do a normal pull up?

[@Grebanche]

Hi I like this vid because it shows how difficult a beginner feels.

[@WikkiWaran]

Hi , i am new to gym i am doing workouts from past one week... i feel very difficult to do pull ups .... can i do the things that you showed in this video ? an how long i do this basics ,,, as a beginner how many reps i do? ... but in our gym we don't have that belt that you showed in third progression

[@syedalishah4457]

thanks bro for nice instructions ... thats really helping

[@tmcclone]

Im not good at doing pull ups at all id like to try these different a s beginner variations of it. Where ib a workout would you recommend doing pull ups beginning or end of your workout.

[@zeromiles2empty]

Great tip. It would also help me if I lost about 20 lbs.

[@l.rodrigoandrade2625]

Great video, pal!

[@AslanW]

yes because the assisted machine does not let you build those important stabilization muscles you need when doing a pullup. Sorry if you already got a response :)

[@thyironfist]

Thank you for the great advice Scott. Subscribed. About the power pull up, is it safe to use with a P90X pull up bar? I'm trying to work my way up to pull ups.

[@MrLioncash]

How much is it going to hurt if the elastic thing snaps when you're putting your full body weight on it 0.o.... are you starting to feel fatigued?

[@9zQx86LT]

hahahahaha

[@HamzanMartinez]

+Sniper Rooster That is one of the biggest reasons why I won't get one.

[@trooperjules8741]

What if you dont have a dick

[@ShaynieQuinn]

Painful and embarrassing 😂

[@alejandroperez5368]

It can't snap with so little weight. It just keeps deforming

[@ivanariverosarteaga4625]

Thanks for the video!! Will try this!

[@allegedartistlessons]

This video is extremely helpful!

[@dboyfff]

Impressive. Never thought of that.

[@Mr-sc8dq]

i like this vid i 320lb atm but 33% body fat so i hold quite a lot of muscle ive never tried pullups before so im slowly starting to elarn and train my chest back and shoulders to help with it i like the idea of that bujee rope for support and structure

[@officiallyazzam]

Thanks man, those were amazing tips. Thanks man

[@krishnakc69]

Thank you, Your suggestions really helped.

[@matty741]

Love this thanks, need to get on this, I lost like 3 and a half stone and still can't do it so need to train it really.

[@minaaz6992]

I can't stop imagining that elastic band slip off and hit him

[@rodgermathews1178]

I used some of these tips last year...went from not doing 1 pullup to 5 sets of 7...then, alas my 58 year old right rotator cuff blew out...complete separation of the super-spinatus tendon from humerus. Surgery in Feb 2016 & I'm now (under advice from Ortho Surg & Phys Therapist) slooowwly rebuilding my strength. Scott, do you have advice for this situation?

[@smoggie2833]

How did your rotator cuff 'blow out'? By doing the pull-ups or some other exercise? Reason I ask is that I have shortened/tight tendons and don't want to make matters worse... (48 years young and training with kettlebells at the moments).

[@rodgermathews1178]

Hey, Smoggie...Last Oct, I had increased my weight on dumbell bench press & curls (regular & hammer)...my last set of hammer curls, 1/2 way thru, felt a pop in front of right shoulder joint. Tried physical therapy & exercises the PT gave me, but didn't get better. If you're having problems, I'd recommend seeing a good phys therapist for shoulder mobility & rot cuff exercises. Believe me, you DON'T want to go thru rot cuff surgery...only time in my life I passed out (twice!) from pain. (I'm 59, btw0

[@smoggie2833]

Thanks Rodger - yes I want to avoid surgery like the plague (already been through knee and back jobs!) I train carefully and pay attention to my problem areas, but I am always afraid of a sudden 'snap', 'twang' or blow out like you experienced. Just curious on better ways to train from older and more experienced guys like yourself.

[@rodgermathews1178]

+Smoggie ! Scott Herman and Jeff Cavilliere of athleanx do a good job of explaining the science and biomechanics of exercise. I, too, wish there was more such fitness, injury avoidance, and injury recovery for those of us with more *ahem* "experienced joints." lol. If there was one thing I would change to my fitness jouney, looking back, it would be "Patience, Grasshopper...make haste slowly!" Take care, and best of luck.

[@anikettiwari4121]

how to correct uneven biceps?...plz upload video about it...

[@ayoubzougari2761]

Thanks brahhhhh, ur awesome, hope to meet u some day , salut from Algeria

[@dboyfff]

Swimmers do that often and yoga also does them. Stretches and warms up the back and tells your muscles I'm getting ready to do work... That way your shoulders do go in cold. You may also want to consider building strength...in particular shoulder strength with cello, violins, violas etc..just playing them builds up strength...as simple as a little song might be...and as light as the instruments are or not...we also have the dble bas.

[@shaadzx]

thanks bro, i will try this.

[@JustLIkerapunzel]

Hi! I have a question - I just got a pull up bar and I'm ready to go actually... But I'm wondering which is better - if I don't go all the way down like have fully straight arms after each pull up but always leave a little ankle I figured I can do like 8 pull ups in a row. If I go all the way down so my arms are straight like in a proper pull up I can do maybe 1-2 at once. You think it's more effective to do my "fake pull ups" but more of them like 8x3 or rather do it like in your video and just take a bench or something to stand on, get all the way down to have the arms straight and help with my feet to get that extra strength to go up again and to like 10x3 of those...?! Or maybe a mix of both...?! Would be really happy about an answer :)

[@yankyyyy]

JustLIkerapunzel You should always focus on full range of motion so starting from dead hang and going all the way down. Maybe try doing something like 5 sets of 2 reps while taking a 2-3 mins of rest time in between. Or try to do negative pull ups (jump above the bar and slowly lower yourself down) when you cant do any more normal ones. So something like 3 sets of 2 normal pull ups and 3-6 negative ones. The problem i've had working towards my first pull up was that it was hard to feel how much i really needed to push with your leg while doing bench assisted pull-ups so i'm not just doing the most work with my leg (of course you can invest in that band assist device, it should be better than using bench), but for the most part i've done mostly negatives. so actually, i would recommend doing normal pull ups and continuing with negatives for your set. hope it helps :)

[@JustLIkerapunzel]

yankyyyy Ah okay seems to make sense - thanks so much for replying! ... Guess gonn have to take advantage of the summer and go wakeboarding more often also haha (such a good workout and always feel it the most in my shoulders the next day ^^' )

[@tauseefkotwal734]

Hey Mr Scott, what's the name of that band coz i want that very badly...

[@cowishere8222]

You could use gloves, they can make it much easier on the hands. If you are using a rough metal bar it can be tough on the hands sometimes.

[@jovichen1529]

Does playing pull up bar gains height ? I'm 14 only

[@damnwall]

I CAN'T HEAR YOU. MAYBE YOU SHOULD SPEAK LOUDER.

[@joseadolfson5307]

If I can hold for two minutes am I good?

[@УверенныйДядя]

Yes you are but you can hold more so don't stop on the result bro 😎 Keep moving forward

[@tammybrown8033]

*scott i rather to use the assisted pull-up machine, its great 4 progressions*

[@aldi2100]

So thats how u progress, up until now i just used machine. Cuz man its really hard with my 77kg body.

[@sophiameak5830]

So helpful! Thanks

[@yurednaxela]

So how many pull ups he can do now? after 7 years?

[@heroworkoutmusic1448]

some help scott is it always a question of body fat??? i don't seem to advance!!!

[@TheDarkizer]

should bookmark this..

[@smusfer9247]

Where is the link of pull-up revolution pro

[@UtterUnit]

yeah man, you're right, one of the best wrestlers on our hs team could only do a couple and he was like 5'3'' 120-130lbs and could bench press 255lbs

[@JMRG2992]

thanks it looks good the progression. from nothing to a pull up :)

[@WhyteTigerProduction]

Just wanted to say thanks a million for this video!! I have been trying to develop a good workout plan but pullups are a part of most that I look through and I was a little discouraged. Seeing this video to see there are ways for me to develop my pullup and not have to drop the exersise helps a lot!!

[@Tman1204]

Thank you so very much

[@davidklein5322]

I love you two.

[@catanamaria9279]

been watching some of your videos,i find them very good,but why are you screaming?my volume is very low and still you are too loud!

[@vicky881931]

The place was completely empty out there dats y !

[@knightdrako]

HI SCOTT!

[@AVandug]

Thanks for the tips man! Keep it up Scott :)

[@siddheshshinde1542]

It helped, thanks!

[@qasimamin1996]

My dad actually used to do the first exercise at the gym and he told me to do it and I thought it was embarrassing 😂😂. The thing is he wasn't doing it with the intention of eventually being able to do a pull-up. I didn't even know what his intention was when he did it.

[@BBQJester]

any other ways besides using the bands or any tools?

[@AmitTolaniOfficial]

What’s that power pull up equipment thing called?

[@mohamedchegueloufa5574]

Old scot is also THE BEST

[@wwetop-hk2up]

what is that rubbery thing you used ???

[@rayvincyful1]

I am a beginner, after 3 months of lifting, I can now do 8 solid pullups. Should I add weight when I can do more than 12?

[@kevinveselic]

You don't have to. Just increase your exercise > i'm lifting for 5months and i'm doing 4 sets of 20reps

[@rayvincyful1]

Wow, 20 reps! I'll go back here when I can do that. Lol. Maybe after 3 months.

[@kevinveselic]

Ray Yutuc At the start i couldnt even do 2 perfect pull-ups. Then I gradually did 8,then 10,15 and now i'm doing 20 and it's fine for now. I won't add any weights i'll just add more reps.And i'm doing also 4sets of chin ups (20reps also) :)

[@SurpassingGravity]

you could add weight after 9 reps or decrease leverage by doing L-Pullups, Pseudo FL Pullups, etc

[@rayvincyful1]

kevinmijeime I got weak :( Last 2 weeks, I did 12 sets of pull ups with the ff reps each set: 16, 13, 12, 11 10 10 10 9 8 7 6 5. But last week, I was only able to do 6 sets of 13 10 8 8 6 5. What happened? I'd been gaining number of pull ups for weeks until last week :( I only do pull ups weekly. Any idea? Oh, maybe my nutrition sucked. Lol I answered my own question.

[@Idhamok]

Where do you buy those "yoyo" thing on his leg? What is it name?

[@shawndayvis6169]

Learning how to hang on and not hit my head was hard...but swinging was terrible. Gotta slow it down

[@Mrfakku123]

If you r in a gym, just do tha lats pull down, or do body rows with a lower bar. Sorry for my bad English

[@kantiamson]

is this better than using the assisted pullup machine?

[@rayvincyful1]

I got weak :( Last week, I did 12 sets of pull ups with the ff reps each set: 16, 13, 12, 11 10 10 10 9 8 7 6 5. But yesterday, I did pull ups again and was only able to do 6 sets of 13 10 8 8 6 5. What happened? I'd been gaining number of pull ups for weeks until yesterday :( I only do pull ups weekly. Any idea?

[@AldoKote21]

eat

[@rayvincyful1]

I'm serious. I think that's the reason why I got weak, my eating sucked. Now I'm increasing my pull ups again.

[@mangore623]

You're doing waayyyyyy too many pull-ups. A bit of advice: Concentrate on perfect form, full range of motion, and 0 kipping. Everyone thinks that they have mastered these fundamentals, but they are usually comically mistaken, or they are not being honest with themselves. Are you going all the way down, and all the way up? Chin held right over the bar with your chest touching the bar? Pausing once your chest hits the bar? Are your legs ramrod straight beneath you? Once you have achieved perfect form, full range, and 0 kip, then look at reps.

[@rayvincyful1]

Chin just above the bar, no looking in the sky, all the way down but not too much that is dangerous to the shoulder. I am sure my form is perfect. I rest for 5 minutes. Sternum pull ups is another variation of pull ups.

[@Nondas8552]

My problem is when im hanging from the bar. I can easily ascend and descend for the first rep but when I try a second one my elbows and my biceps lock in a certain position and I cant move.

[@hecatommyriagon655]

+Nondas8552 Get that bench under the bar. Do that first pullup, then as much of the second as you can. Then jump and control on the next. Go for 8-10 reps. Do 4-5 sets of those. Do that three times a week. Soon enough you can do two full pullups, then jump and control for the rest of them. It will take hard work, but it will get you there. Focus on quality reps, and don't go for those half reps, alot of people do.

[@Nondas8552]

+Even Juberg well I dont have that problem any more I have good form now I feel my lats contracting hard and can do 10 reps with full ROM (65kg or around 135 lbs

[@Nondas8552]

+Even Juberg still tho ty

[@Nondas8552]

+Even Juberg actually my problem now are my palms as they get fked pretty bad and they hurt

[@hecatommyriagon655]

You get blisters in your palm, right where your fingers start - right? Id so, that's a grip issue.

[@Mykehawk1111]

there are muscles over your knee and it seems he trained them pretty good

[@eulosis]

nice tips.. thank you

[@NixonHD88]

hahaha his face,he fatiuged cos he wasnt breathing

[@sanjaymalhotra802]

does pull ups help in increasing height

[@RevoltBlackOps]

Lifting straps could work, if they are strong enough to support your weight, which I think most of them are.

[@alicronaldohitman]

Thx bro. I never do pull ups cuz I know I can't even do couple lol so I don't even try doing it

[@7presorted]

I its alot easier with the band, then its probaly no the best way to do it, I suggest using nothing to help you but just do as many as you can even if its just one at a time, eventually your progression to be where u can do 10 pullups a set, once u can i suggest doing 50 pullups, 5 sets of 10

[@lowtolerancelevel3776]

Who's watching in 2019, hahaha!