How to Perform a Pull-Up: Ask a PT

In last week’s blog, we discussed why it may be better to start training before January 1st rather than after it. This week, we are focusing on how to perform a pull-up and how to train towards your first rep.

How to Perform a Pull-Up

Question: My goal for 2025 is to perform five pull-ups in a row. At the moment, I cannot even do one. What is the best way to train for this?

Answer:
Pull-ups are one of the most difficult exercises you can perform in the gym. They are often more challenging than deadlifts, push-ups, squats, and even Olympic lifts.

Why?

Because performing a full pull-up requires you to lift your own bodyweight. This means that even some very strong people may struggle to do a full pull-up, even if they can deadlift 150kg with ease.

The first step is to assess whether pull-ups are a realistic goal for you. This is not meant to discourage you, but from experience as a personal trainer, some people may take a long time to achieve their first pull-up.

That said, one of the best things about exercise is that the journey can be just as rewarding as the end goal.

Build the Right Muscles

Start by creating a training program that targets the muscles needed for a pull-up:

• Back muscles (trapezius, rhomboids, latissimus dorsi)
• Shoulder muscles (deltoids)
• Arm muscles (biceps and forearms)
• Core muscles (abdominals)

You should still train your chest and legs, but these muscle groups should be your priority.

Use Pull-Up Variations

Next, include exercises that mimic the pull-up movement:

• Assisted pull-up machine
• Resistance band pull-ups
• Australian pull-ups (inverted rows)
• Lat pulldown machine

These will help you build strength in a more manageable way.

Eccentric Pull-Ups

Eccentric pull-ups are essential if you want to learn how to perform a pull-up.

An eccentric pull-up focuses only on the lowering phase. Start with your chest above the bar. You may need a step or box to get into position.

Then lower yourself as slowly as possible until your arms are fully extended. Drop down, reset, and repeat.

That counts as one rep.

Eccentric pull-ups are very effective, but also very demanding. Three sets of five reps with plenty of rest is enough for most people.

Progressing to Full Pull-Ups

Over time, you should be able to perform your first full pull-up. Once that happens, begin integrating it into your sets:

• First set: 1 full pull-up, then 4 eccentric reps
• Second set: attempt 1 full pull-up, then 4 eccentric reps
• Third set: 5 eccentric reps

As the weeks go on, your strength will improve. You may go from one pull-up to two, then to three in a row.

Be patient. Pull-ups take time to master.

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Example Training Program

Here is an example of a weekly routine designed to help you improve:

Monday

• Eccentric Pull-Ups: 3 x 5
• Dumbbell Single Arm Rows: 3 x 10 each side
• Dumbbell Bench Press: 3 x 10
• Barbell Squats: 3 x 10
• Walking Lunges: 3 x 20
• Plank: 3 x 30 seconds

Wednesday

• Assisted Pull-Ups: 3 x 10
• Lat Pulldown: 3 x 10
• Barbell Bicep Curls: 3 x 10
• Chest Press: 3 x 10
• Leg Press: 3 x 10
• Romanian Deadlifts: 3 x 10

Friday

• Resistance Band Pull-Ups: 3 x 10
• Single Arm Lat Pulldown: 3 x 10 each side
• Low Row Machine: 3 x 10
• Dumbbell Bench Press: 3 x 10
• Deadlifts: 3 x 6
• Leg Curl Machine: 3 x 10

You can replace the first exercise on Wednesday and Friday with eccentric pull-ups if needed. However, be careful not to overdo them. Eccentric training can cause very severe muscle soreness.

How to Perform a Pull-UP: Final Thoughts

Learning how to perform a pull-up takes time, consistency, and patience. Progress may feel slow, but every step moves you closer to your goal. Stick with it, trust the process, and you will get there.

Best of luck!