How To Learn Pull-Ups

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If you're having trouble with pull-ups, the two starting points I'm sharing in this video might help you nail your first (or 10th!) pull-up. Check out the full detailed pull-up tutorial at gmb.io/pull-ups/
Most people think they're having trouble with their pull-up because they're not strong enough yet. True, strength plays a big part, but there's a lot more that comes before strength when performing a pull-up. Make sure to check out the link above for the full breakdown and tutorial.
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.

[@TheNutbrittle]

Thank you! I'm doing the Integral Strength. I just did my first broken/max chin up yesterday :)

[@threethrushes]

I'm a recent convert to the pull-up. I used to hate the things since being a teen, but I'm slowly getting traction and using a weighted vest to help train. Onwards!

[@davidprudhvi]

I came up on ur channel on how to learn pull ups . Ur content or great and I checked other videos too . Keep up the good work guys. Subscribed

[@gmbfit]

Thanks! Keep us posted as you make progress :)

[@Enigmatized13]

Is it beneficial to lose weight before trying pull ups? I currently weigh about 20lbs more than I would like to. Should I start pull ups now, or wait until I've lost the extra pounds?

[@Jonathanbodyweightstrength]

Hedylogos it depends, can you do any pullups at your current weight? You want to pick a progression that you are able to do for sets and reps. If you can only do 1 or 2 pullups, pick a progression that you are better at (such as negatives, or partner assisted)

[@gmbfit]

You can start working toward a pull-up now :) In our pull up article there are several progressions laid out that you can start putting into your workout routine. Just be sure to listen to your body and adjust accordingly!

[@alphyx]

@ 0:40 and @ 02:02 What rack is it? Where could I buy that? Elsewhise, thank you.

[@gmbfit]

You can find one on Amazon.

[@benso3840]

Hi! Can be used these strategies also on learning to do one-arm chin up? Thanks

[@gmbfit]

Sure can!

[@seop1721]

When lowering, should we go down all the way until the elbows are locked before pulling up again?

[@gmbfit]

Yes! Lower all the way down before attempting another repetition.

[@markmarlatt1105]

I'm fine on the strength side, and have no problem with form either. I can do 3-5 solid and controlled. I seem to lack the ability to pull fast and can't apply as much force as I would like. any recommendations?

[@gmbfit]

You might consider taking a look at the jump to pull-up. Adding that little jump will allow you to generate more power into your pull. Give it a try and focus on performing as slow of a negative as possible.

[@ShyBuba]

Hi 👋 the link to the article is not working :( where can I find it? Thank you 🙏🏻

[@gmbfit]

seems to be ok... maybe try again?

[@ShyBuba]

GMB Fitness true! Works for me now. Thanks 🌿💪

[@gmbfit]

Great. Thanks for the heads up!

[@aminalqruity3604]

Hi! I want to install indoor rings. What is the standard length the rings should be apart? Thanks

[@gmbfit]

A little wider than shoulder width. gmb.io/hanging-gymnastic-rings/

[@eatmykwad]

weight is the biggest issue here, if you weigh fuck all you will be mint at pull ups !

[@LeoSkyro]

I've been doing chinups on and off almost a year now and I've made 0 progress. I can do 6 chinups at best and last I tried 2 pullups. I just think it's an issue with my weight being too much for my arms. I'm not fat, I used to be a skelly but gained some weight and muscles, but my (proportionally to my body) big legs and wide hips are yoo much for those 2 spaghettis I like to call arms. I wanted to start the "frequency method" for pullups but of course my luck said otherwise: cant put a pullup bar nowhere in my house, the bar that was in a park close to me to which I could go even twice a day got broken and my gym is too far away to go everyday just to pump some pullups

[@gmbfit]

Hey Leo, Pull ups do require some practice and time. Something worth looking for is a doorway pull up bar. We have some simple and straight forward programming in this article! gmb.io/pull-ups/

[@LeoSkyro]

my bad, with pullup bar I meant doorframe ones as well. that is because my house is really old and all the frames are wooden and old, and even if they could sustain my weight, which I'm not sure of, my parents would never let me do it, and I asked a bit of a predicament as you can see ahah

[@gmbfit]

Ah well. If it is really a goal of yours then you will find a way to carve out a little time during the day. :)

[@FishingKing754]

I was in a similar situation like you before. Frequency is a very critical area to focus on if you want to increase your rep count. What I did initially to increase the number of reps was doing dumbell curls. For me I used 16lb dumbells, did 10-15 reps per arm and sets of 3. I kept at this for 2 months and did it almost daily since the intensity was great enough to fatigue me out. After gaining a bit of strength I went on to doing reps for pull ups by having one hand pronated and the other supinated. By doing this I was allowing the pronated arm to have less stress during the exercise all the while using the other hand. I did 3 reps and sets of 3 on a every other day basis and slowly built up my strength. I also did negatives when I could no longer rep out on a set and did some half reps with all I had. It's pushing through that fatigue and staying consistent that allows you to slowly build up your strength. Looking back now I should have focused more on the pronated, supinated pull ups to increase my reps. Hope this helps! After doing calisthenics for a year my pull ups went from 3 barely acceptable reps to 12 on rings with full ROM chest to ring. My weight is also 181lbs presently, but it's revolved around 175-181lbs.

[@theR0NIN]

The exercise you show on the bar isn't a pull-up. It's a chin-up, and puts stress substantially on different muscle groups than the pull-up does.

[@gmbfit]

Correct. And learning to do that the way we've described will be a step on the path to pull-ups for people who can't do them yet.