How to Learn Pull Ups (for beginners)

I get so many questions from you guys on how to do pull ups or how I got good at pull ups.
▶️ Full video with all the details is here:
kzbin.info/www/bejne/Z5-5dX2gfL9kbsk
✨TikTok - @junagjata
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✨IG - @theofficialjuna
theofficialjuna?hl=en
So these are the three things I mastered to go from 0 to 6 pull ups over the course of the past year.
1. Scapular Retraction - pulling your shoulder blades down at the bottom of a pull up to recruit your back for the movement. You can practice these on a bar, on the ground, or with the lat pull down machine (full details in the full youtube video linked above)
2. Banded Pull Ups - I would start with a band, and once I could do 4 sets of 4, I would move to the next thinnest band until I was using the absolute thinnest.
3. Slow Negatives - jumping up to the top of the bar, slowly lower yourself down. the slower you lower, the harder. If you can do a REALLY slow lowering, you can do a pull up.
#pullups #fitness

[@Mocorn]

This is not a tiny girl, utter respect to you for getting this far. I'm inspired :)

[@JunaGjata]

Hahahaha thank you, yes it’s true, def not a “tiny girl” 😂

[@Ahoooooooo]

👍

[@samcalderon5496]

That's a woman 😉

[@rekt3651]

It's saying you have a lot strength.

[@sassouusasoo3607]

Backhanded compliment.

[@MotoStromImran]

You have shown the reality rather than showing "how to do pull ups in 10 minutes"....kudos to you

[@JunaGjata]

Thank you!!

[@ThisIsHustleCentral]

Right!

[@chau9346]

@@ThisIsHustleCentralJesus loves you

[@Oyabu...]

​@@chau9346 Jesus needs to stop playing truth&dare y'all 😭

[@comoelitamelendez8467]

IKR! Which in the long run is actually more helpful to someone truly trying to learn how. Great point!

[@tpespos]

Yoo MAAAD RESPECT ✊🏻 any girl I see that can do 1 standard pull-up has my respect but 6 💪🏻 keep it up!

[@JunaGjata]

THANK YOU!!!

[@Ejaz100]

Always use biceps to drive the pull-up

[@Mercill_11]

@@Ejaz100 uhm. No.🙃

[@ThinkerTinker74]

​@@Ejaz100listen to what she says in the video, understand, learn, and be better 👍

[@mehbedwars2397]

I’m an ELEVEN year old girl and I can do 9 reps of pull ups in a row and I’ve never been to the gym and I’m not light

[@miodziejkao8558]

Chin above bar

[@anjanchakraborty7607]

I couldn't do I pull up before. But after practicing 2 month I can do 10. And I am very proud of myself. Sorry for my bad English

[@JunaGjata]

Your english is great and that’s amazing! Good job :)

[@cr500811]

Can you share if you used the same tips as her

[@mee8629]

OMG that's awesome 🙌 that are so damn hard to do, I even lift weights I got some good size biceps but I just can't perform damn pull up it's frustrating

[@mee8629]

Do you have an Instagram account I'd like to follow you

[@vernoncharlis8647]

@@mee8629 Once you start getting them, they'll be EASY!!!! 🏆 the trick is consistency, doing a few or even at least 1 every day

[@notchback93]

Using the bands really helped me make a good mind muscle connection with my back muscles which helped my pull ups tremendously, Great info 👍🏻

[@JunaGjata]

Yeah! The bands are great!!! And thanks :)

[@liliancollins3627]

Can you recommend bands to use please?

[@parulbharti9943]

@@JunaGjata mam can you please explain the benefits of pull ups for girls and what to eat after pull ups .... Please 🙏

[@asunraychan]

The​ most​ impressive​ thing is​ you​ can​ do​ pullup​ even​ you​ are​ not​ skinny.​ It​ means​ your​ upper​ body​ is​ super​ strong.​ I​ have​ the​ same​ build​ as​ you​ an​d​ I​ hope​ I​ can​ do​ it​ too.

[@enderzebak2863]

@Bong-A-Long-Long-Song got a problem?

[@enderzebak2863]

@Bong-A-Long-Long-Song so if someone is not skinny does that mean they are fat?

[@enderzebak2863]

@Bong-A-Long-Long-Song damn arguing with a stupid fk is impossible

[@enderzebak2863]

@Bong-A-Long-Long-Song dude please go and learn what a fat person means

[@jonathanpalmer228]

Not one pull was done during the video lmao

[@sharifp9706]

Slow negatives is probably the single best workout she showed to help you with pull ups. I went from barely doing 1-2 pullups to being able to do 7-8 complete pull ups (Dead hang to chin clearing bar no kip) in probably 3-4weeks.

[@QASSHE]

How often? And how many?

[@sharifp9706]

@@QASSHE i would say every other day or 3 days a week. I would say start out with 6-8 a session. Work ya way up to to 15. Also when you’re able to do 4-5 pullups, start adding a 5-10 second dead hang at the end of each negative.

[@davidlilly1000]

I pulled a muscle in my lats doing negatives. I switched to banded pull-ups shortly after.

[@vernoncharlis8647]

That's what I'm doing now! In August, I couldn't do ANY pull-ups/Chin ups. Now (November) I can do 10 chin-ups, floor to bar (from dead hang) and 3 pull ups floor to bar--- still working on my back strength... (chin ups have always been easier than pull ups for me)

[@T1k3mys0n]

Imo grip is also important, because if we never do this, the fingers/hands are also painful.

[@rachelyy]

I’m a pole dancer but I have arms like twigs, and I know pull-ups will help me greatly! I put myself off really learning pull-ups because it felt easier to believe I didn’t ‘look the part’. This breakdown is really inspiring though and all I can say is that everyone’s bodies look different - it’s not always what you look like but what you can do. I don’t know why people are asking about your weight, rather than commenting solely about your amazing strength!

[@cortalina8617]

Omg same I'm here for the exact same reason

[@AdelineCowgirl]

"It's not who you are that holds you back. It's who think you're not."

[@dcheng4248]

I gota say, if you were my daughter you would be dead and I'd be in jail....deadset, asian family pole dancing.....

[@Startanaccount]

jeez leave her alone. she reached a goal and worked towards something she wanted to accomplish.

[@60westpro]

I’m very very impressed - to be able to do 6 pull-ups with your frame is damn impressive - you’re legit • keep pushing and showing the women what’s possible

[@Jack-ur4in]

UTTERLY FANTASTIC ! Now that’s how to get things done ! Thankyou so much for this video !

[@Nush]

THE RESISTANCE BANDS OMG YOU’RE SO SMART. IM GONNA TRY THIS

[@IKECH545]

Negatives helped me a lot too, but I would jump and hold my chin above the bar for 3-4 seconds and then come down slowly. Helped a ton!

[@goldencalf5144]

Nice work. You set yourself a goal, worked hard and systematically went about achieving it.

[@raquelcabistan3771]

Best pull up tutorial video

[@kevinarthur8488]

This video got me doing pull ups in 3 weeks ! Thank you!!

[@preetishpatel2306]

LEGIT THE BEST PULL-UP TIP EVER, it's insane how quickly people skim through that scapular retraction part of this thing

[@Mattl0k0]

Thank you for this, it's my goal for the summer to hit my first pull-up. All the videos I've seen are from really muscular dudes, it made it seem less realistic for me. Seeing you do it makes me much more confident. I will definetely follow your tips

[@TalodaUZB]

You are so strong sister . Dont stop 💪👍

[@santossbi]

Ajuda muito ver alguém que não seja magérrima conseguindo fazer barras! ❤

[@NickRHT]

Nice work and explaining the scope pulls a d negatives are the most Important.

[@siyabkhan1320]

Thanks, I learn Pull up easily, you are my prettiest teacher now

[@ceciliagonzalez1227]

Nothing has helped me or motivated me as much as this video has . Full breakdown of how to do it and for that Ty !! Going to try the negative pull-ups today in class !!

[@number8533]

‘Shoulder blades in your back pocket’ was so useful for me! Thank you 🙏🏻

[@marssapphire4620]

This year is gonna be the year I can do a pull up😎

[@morenitascorp9246]

Yay you!! Im gonna add to my bucket list vs avoiding as Ive done since a tot thx for the tips and idea

[@JunaGjata]

Awesome! Glad to hear it! Doing pull ups is so empowering and fun :)

[@hannahviolet927]

Omg the resistance band tip is gold

[@whysoserious7847]

I believe that your channel is going to be a success, because you show people how to get to your fitness goal, not already being there

[@justvibin7883]

I did the band today it made it alot easier

[@OfficerSticks]

I don’t care how thick those bands are, I don’t trust them to not snap/ I don’t trust my legs to not slip (I will most likely decapitate myself)

[@osprey5611]

Trust me, my friend is built like a bear and the band was more than strong enough to hold him. I recommend starting with a black or purple band.

[@ChokeMeButAskFirst]

I can only do 2 and half pull ups and your advice about keeping the shoulder blades in the back pocket is gonna help a lot! Thank you!

[@Vsubhash321]

The part behind you doing this exercise is looking pretty❤️

[@bensosa8618]

It really shows how mind muscle memory is everything and I’m seeing more people talking about it everyday

[@remuspierre7573]

Awesome Workout

[@user-mp4mm3om7t]

Given the body weight, it's a real achievement. Respect.

[@jho_ouiii]

Thanks babe! I’m beginning pull up at the gym. I needed this!

[@yourpiscespenpal7044]

Thank you very much!! I bought a bar and it has been lonely ever since. Trying those negatives pull ups tomorrow!

[@priyak411]

You go woman🙌🏽 You just inspired me to train hard again so I could also do pull-ups again (at my fittest I was once able to do over 20), I know it’s not gonna be easy but I’m dedicated and I got faith, so thankyou for that🙏🏽

[@ThinkerTinker74]

You are wonderful to watch and hear. You're a great coach.

[@Person12216]

Look at your back! It looks nice! ☺️

[@sooparticular]

very impressive because you are not small!! the thinner u are the easier it is! awesome work!!

[@w4rg3rm]

Those slow negatives is where it's at. Good work.

[@alanreddy4300]

Congrats! You were awesome before hand and you really put in some work to get that level results. Great physique btw♥️ Keep it up!

[@JunaGjata]

OMGG Thank you so much!!! Def took a long time haha

[@richiestarks6163]

Starting off slow and with the correct form. Great job .

[@joshp.5714]

Was great to see someone else's progress from ground zero. 😄

[@anneh7811]

Wow! I have watched a *lot* of videos on this topic and your short blew them away! This is a great video and you are impressive!

[@bobcat9314]

Honestly great job..there's a science behind it.. Body muscle awareness ..just like Ab development ..lots of focus. And practice..

[@ppppppppppppyyyyyyyyyyy]

I am grateful for this video, because this is the one which made it clear how to gradually scale up a pull-up ,I still can't do a pull-up but after trying your techniques I am seeing improvement

[@annaoliver8870]

Looking good, gurl!

[@TheYoyo147]

My New Year’s resolution! Thanks for the tips!

[@minimalso]

Very well explained!

[@gokussj9080]

Hey great job!! One thing I would add is to lead with your chest instead of the shoulders....kind of in an arched back position. This engages the upper back instead of the shoulders

[@time2work430]

Thank you, I needed this for someone I know who was struggling. Thanks 🙏🏿

[@LanceJones1991]

It’s hard to do pull-ups but I’m happy for you for doing pull-ups keep up the good work you look amazing

[@Usbdh1291]

Thanks it took me 7 days to get my first pullup, i did that by watching some videos.

[@affanafrizalgani9494]

KUDOS, currently still learning to pull up correctly, initially I use tips from Hampton (Hybrid calisthenics) and I think your point is quite helpful too, thanks 🙏🏼

[@rtcommodore9354]

Excellent information. Thank you very much.

[@kimeva_civa]

As a 200lb women with lots of muscles, pullup is so hard and challenging. I got so much encouraged by your posts. thanks!

[@mee8629]

OMG my hat goes off to YOU🙌, I've been lifting weights for 2yrs now an I've been trying to do pull ups but it's JUUUST sooooo friggin hard, I don't think I'll ever in this life time be able to do single pull up omg I wish you were my neighbor or at least went to my gym that way you'd MOTIVATE me on ahhhhh serious level lol

[@youknoweverything7643]

I am so impressed I'm 30 and male and I'm 6 ft2 and go to the gym and train everyday for last year and half and I have never been able to do a pull up and I'm 230 lbs that's the lightest and leanest I can get and I'm in the best shape of my life I finally got abs and all but pull ups is very important to work out those shoulder blade muscles doing pushups but at the top of your push up you flex out you back shoulder muscles to build those up stronger so you can do pull ups that helped me the most to doing pull ups. And I'm impressed by you, not being mean or offensive but your not a tiny woman your a built in shape woman and can achieve a pull up and a whole set of 6 gives alot of ppl hope and great job your looking good as in strength wise. I'm gonna send your channel to my cousin that we finally found cuse it was a crazzy situation all three of them girls was in but they got out of it and are adults put it this way their dad was taking the eldest ones money from her being legally blind that's supposed to go to her living expenses and medical stuff and all that and she never got a dime of it and all the girls was forced to stay home and was lied to that their family doesn't want them. Well the one that is blind is 40 and she thinks she can't do anything is afraid of trying new things cuse she is blind which I understand completely how scarry new things can be when you can't see at all she can barley see like shadows and if your really close like a inch from her eyes she can see a little anyway I'm gonna send my cousin that is taking care of her now which is her little sister your channel to help inspire Tiffany to get out and do more instead of sitting at home and not wanting to try new things or go to the gym and get exercise with her sister.she has been blind her when life the three girls are my dad's sisters kids and his sister died few years back and her junk husband never told anyone so her two brothers didn't even know she passed away and not to long ago we found the one that was able to escape and get married for years and soon after the dad died and we was able to help the blind one and the other sister Jessica to get settled and get Jessica a driver license she has never had a id of any kind and she is 35

[@dr.yosra.azcool]

Thank you for the extensive information in such a short video ❤

[@user-hy6kq2vg3i]

not a single pull up was done chin has to go above the bar with out looking up

[@SimpleeSandy]

I was thinking same thing

[@vikd864]

Well done

[@rageflash9]

Props to you womsn for being tough

[@Ella-daily04]

Thank you I’m learning and trying every day

[@getsmartpaul]

Such a great video showing all us doubters how it can be done. Many good training techniques ! Thank You !

[@kdsdeku5522]

I felt the need to say I've never done a pull up and never could but I use the shoulder in back pocket and that's all it took for me to finally get it thank you

[@sebastianograssi4432]

You should go over the bar both vertically and horizontally

[@pryscyllahorn72]

Well done girl 👏👏

[@garyflynn3762]

Great tips !!! Well done !!!

[@LusciousSalonBoutiqueLLC.]

Great job. What a wonderful transformation.

[@milliezavelez3087]

FINALLLLLYYY where IT ACTUALLY shows beginnerssss!!!!❤😮

[@geminitwin5525]

Love the idea of using the bands to assist. ❤ Thanks.

[@sarahtotoro3448]

Thank you best video out there!!! And you explained it well

[@sherozaanlawrence8209]

This is the most help I've seen, thanks

[@TurkeyDart]

That’s extremely impressive. Great job. Thanks for the video

[@punkie630]

Fantastic explanation. You ROCK!

[@xenoxorus]

That's insane dedication and commitment you did right there! Consistency is key hehe.

[@jenlr81]

I love it!! Thank you so much!

[@gunfighterdrummer]

Great tutorial! Keep it up!

[@JunaGjata]

Thank you!

[@r.h.lsinghbisht1621]

I love your hardwork

[@Danwsz44]

Thank you so much for being real

[@faisal-ca]

Beautiful body composition. She can put on more lean muscles than others. I am switching up gymnastic rings which is next level.

[@Cardroid]

this instruction video was very helpful.. thank you for the tip!

[@sahpem4425]

Thank you. This is my new goal and I’m glad I found tips!

[@ombing5190]

thank you for scapular retraction tips.. gonna try that..

[@DaSuperFan312]

Great video 👏🏽 nice work!

[@nutica102]

You rock it girl. You pull-ups look fantastic. I am chubby as hell and i always put the blame on my weight for not being able to perform a pull-up ( despite training like you said in the video). No excuses. Just need to keep on doing those exercises

[@Tiger42s]

Good job! 👍! Im so hyped for you

[@jmblam3463]

wooow, thats great. same goes with ny story, a month ago I could not do a single pull-up, but after a month I can now do 4

[@Rixspawn1106]

You inspire me, thanks

[@remuspierre7573]

Good Advice

[@jimmyliu7390]

You are strong! Respect!

[@peculiarbvlogs]

Omg this is soooo needed! Thank you

[@JutaFitness]

Amazing! Well done you!

[@piyawanpaisrisarn3403]

This is the first time I've learnt how to focus my back 😮

[@SamStanley-581]

Great tips! 👌

[@balloonmanalvinpitts]

Great job!!