How To Train For Your First Pull Up
Channel: Train And Able
Date: 15/02/2023

Wondering “how to get my first pull up?” These are exercises I’ve used for myself and clients to do their first pull up. These go from easiest to hardest in my opinion. Do each each exercises twice a week until you can do all the suggested sets and reps before moving to the next

Standing chest supported dumbbell row, 3-5 sets of 8-15 reps

Inverted row with legs bent, 3-5 sets of 8-15 reps

Inverted row with legs straight, same sets and reps

Note that on inverted row, you can adjust the difficulty by how high or low the bar is set

Chin up negatives, 3-5 sets of 3-8 reps

Pull up negatives, 3-5 sets of 3-8 reps

Supinated chin over bar hold, 3-5 sets of max effort (move on when you can do :20+ each set)

Pronated chin over bar hold, same sets and reps

Toes on bench chin up, 3-5 sets of 8-12 reps

Single leg toes on bench chin up, same sets and reps

Toes on bench pull up, 3-5 sets of 8-12 reps

Single leg toes on bench pull up, same sets and reps

With all the toes variations, be sure to ONLY use your legs if you can’t get your chin over the bar.

Chin up, 3-5 sets of 3-8 reps

Finally, do your first pull up!

Hit the link in bio, comments, or description for a FREE 6 Phase Pull Up Program to get started.

Have fun, work hard, get sweaty, and of course, don’t die.

See you on the next one!

👇🏽Download the FREE 6 Phase Pull Up Program👇🏽
https://mailchi.mp/64e7343df6c9/pullupprogram