How to do your first pull-up

A first pull-up feels impossible until it suddenly is not. Trying full pull-ups and failing rarely gets you there. You get there by training the parts: a grip that holds, shoulders that pull down, a back that rows, and the strength to lower yourself slowly. Each part improves faster than the whole, and logging them shows the progress you cannot yet feel.

A step-by-step progression, then workout and training log apps, with a section for workout apps rising by visits on the Censuus ranking. Stop if you feel sharp pain, and if you have a shoulder, elbow or back injury, check with a doctor or physiotherapist first.

Workout apps rising by visits and sponsorship on Censuus

A younger iPhone app from an independent developer:

Ranked by visit traffic and sponsorship on Censuus, not editorial opinion. The list changes as new apps appear and gain traffic.

Build grip and shoulder control

Start by simply hanging from the bar and building up how long you can hold. Then practise scapular pulls: from a hang, pull your shoulders down and away from your ears without bending your arms. Every pull-up starts with this movement.

Train the pull with rows

Bodyweight rows under a sturdy bar or table train the same muscles at a lighter load. The more upright your body, the easier; the more horizontal, the harder. Make them harder as you get stronger.

Add negatives and assisted reps

Jump or step up so your chin is over the bar, then lower yourself as slowly as you can. Slow negatives build strength through the whole movement. Band-assisted or machine-assisted pull-ups let you practise the full movement with help, reducing the help over time.

Rest, log and be patient

Train pulling a few times a week with rest days between, and write down holds, reps and assistance each time. The log shows progress long before the first full pull-up. Compare apps in workout apps.

Compared from each developer’s own store description.
Stage	What you do	What it builds
Hangs	hang from the bar with straight arms	grip and comfort on the bar
Scapular pulls	pull the shoulders down without bending the arms	the start of every pull-up
Rows	bodyweight rows under a bar or table	back and arm strength
Negatives	jump to the top, lower slowly	strength through the full range
Assisted pull-ups	with a band or assisted machine	the real movement, lighter

Frequently asked questions

How do I get my first pull-up?

Build grip with hangs, practise scapular pulls, train bodyweight rows, add slow negatives and band-assisted pull-ups, and log each session.

What if I cannot do a single pull-up?

That is the normal starting point. Train the parts of the movement and use assistance until you can do a full one.

How often should I train for pull-ups?

A few times a week with rest between sessions usually works better than daily maximum attempts. Stop if anything hurts sharply.