How do I do a pull-up, and how do I get my first one?

Hang from a bar with straight arms and hands a little wider than your shoulders, pull your shoulder blades down, then pull until your chin clears the bar and lower all the way. To get your first one, build up with dead hangs, slow lowering (negatives) and band-assisted or inverted rows two or three times a week. It can take a few weeks to a few months.

1. Grip. Hold the bar with palms facing away, hands a little wider than shoulder width. Wrap your thumbs around the bar.
2. Hang and set your shoulders. Start from straight arms. Pull your shoulder blades down and slightly back before you bend your elbows.
3. Pull. Drive your elbows down toward your ribs until your chin clears the bar. Keep your legs still rather than kicking.
4. Lower under control. Take two or three seconds to lower back to straight arms. That counts as one rep.

The progression to your first pull-up

Do these two or three times a week, on non-consecutive days. Move on from each step when the top of its range feels solid.

1. Dead hang: hang from the bar for 3 sets of 15 to 30 seconds. This builds grip and gets your shoulders used to hanging.
2. Scapular pulls: from a hang, pull your shoulder blades down without bending your elbows, 3 sets of 8. This is the very start of a pull-up.
3. Inverted rows: lie under a bar set at hip height, pull your chest to it, 3 sets of 8 to 12. Walk your feet forward to make it harder.
4. Negatives: jump or step up so your chin is over the bar, then lower as slowly as you can, 3 sets of 3 to 5. Aim for 5 seconds each.
5. Band-assisted pull-ups: loop a resistance band over the bar and under a knee or foot, 3 sets of 5 to 8. Use a thinner band over time.

When you can lower slowly for 5 seconds and do band-assisted reps with a light band, try a single strict rep at the start of a session, when you’re fresh.

Common mistakes

• Half reps. Go from straight arms to chin over the bar. Partial reps build less strength.
• Shrugging up. Keep your shoulders down and away from your ears as you pull.
• Only trying max sets. Lots of quality practice beats grinding out failed attempts.
• Skipping rest days. Your grip and elbows need time to recover too.

If you feel pain in your elbows or shoulders, stop and rest. If it keeps coming back, see a professional before you continue.