{"id":1878,"date":"2026-04-08T14:31:41","date_gmt":"2026-04-08T14:31:41","guid":{"rendered":"https:\/\/www.primemale.com\/articles\/?p=1878"},"modified":"2026-04-08T14:31:41","modified_gmt":"2026-04-08T14:31:41","slug":"how-to-perform-a-pull-up-ask-a-pt","status":"publish","type":"post","link":"https:\/\/www.primemale.com\/articles\/how-to-perform-a-pull-up-ask-a-pt\/","title":{"rendered":"How to Perform a Pull-Up: Ask a PT"},"content":{"rendered":"<p data-start=\"200\" data-end=\"409\">In<a href=\"https:\/\/www.primemale.com\/articles\/start-a-new-training-program-part-ii-ask-a-pt\/\"> last week\u2019s blog<\/a>, 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.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.primemale.com\/articles\/how-to-perform-a-pull-up-ask-a-pt\/#How_to_Perform_a_Pull-Up\" title=\"How to Perform a Pull-Up\">How to Perform a Pull-Up<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.primemale.com\/articles\/how-to-perform-a-pull-up-ask-a-pt\/#Build_the_Right_Muscles\" title=\"Build the Right Muscles\">Build the Right Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.primemale.com\/articles\/how-to-perform-a-pull-up-ask-a-pt\/#Use_Pull-Up_Variations\" title=\"Use Pull-Up Variations\">Use Pull-Up Variations<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.primemale.com\/articles\/how-to-perform-a-pull-up-ask-a-pt\/#Eccentric_Pull-Ups\" title=\"Eccentric Pull-Ups\">Eccentric Pull-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.primemale.com\/articles\/how-to-perform-a-pull-up-ask-a-pt\/#Progressing_to_Full_Pull-Ups\" title=\"Progressing to Full Pull-Ups\">Progressing to Full Pull-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.primemale.com\/articles\/how-to-perform-a-pull-up-ask-a-pt\/#Example_Training_Program\" title=\"Example Training Program\">Example Training Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.primemale.com\/articles\/how-to-perform-a-pull-up-ask-a-pt\/#How_to_Perform_a_Pull-UP_Final_Thoughts\" title=\"How to Perform a Pull-UP: Final Thoughts\">How to Perform a Pull-UP: Final Thoughts<\/a><\/li><\/ul><\/nav><\/div>\n<h2 data-section-id=\"qodf1v\" data-start=\"411\" data-end=\"438\"><span class=\"ez-toc-section\" id=\"How_to_Perform_a_Pull-Up\"><\/span>How to Perform a Pull-Up<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"440\" data-end=\"587\"><strong data-start=\"440\" data-end=\"453\">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?<\/strong><\/p>\n<p data-start=\"589\" data-end=\"769\"><strong data-start=\"589\" data-end=\"600\">Answer:<\/strong><br data-start=\"600\" data-end=\"603\" \/>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.<\/p>\n<p data-start=\"771\" data-end=\"775\">Why?<\/p>\n<p data-start=\"777\" data-end=\"852\">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.<\/p>\n<p data-start=\"978\" data-end=\"1197\">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.<\/p>\n<p data-start=\"1199\" data-end=\"1309\">That said, one of the best things about exercise is that the journey can be just as rewarding as the end goal.<\/p>\n<h3 data-section-id=\"6bvke3\" data-start=\"1311\" data-end=\"1338\"><span class=\"ez-toc-section\" id=\"Build_the_Right_Muscles\"><\/span>Build the Right Muscles<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1340\" data-end=\"1423\">Start by creating a training program that targets the muscles needed for a pull-up:<\/p>\n<ul data-start=\"1425\" data-end=\"1582\">\n<li data-section-id=\"3zn5al\" data-start=\"1425\" data-end=\"1482\">Back muscles (trapezius, rhomboids, latissimus dorsi)<\/li>\n<li data-section-id=\"12338r1\" data-start=\"1483\" data-end=\"1514\">Shoulder muscles (deltoids)<\/li>\n<li data-section-id=\"1q04wcz\" data-start=\"1515\" data-end=\"1552\">Arm muscles (biceps and forearms)<\/li>\n<li data-section-id=\"n184ws\" data-start=\"1553\" data-end=\"1582\">Core muscles (abdominals)<\/li>\n<\/ul>\n<p data-start=\"1584\" data-end=\"1676\">You should still train your chest and legs, but these muscle groups should be your priority.<\/p>\n<h3 data-section-id=\"1w318kq\" data-start=\"1678\" data-end=\"1704\"><span class=\"ez-toc-section\" id=\"Use_Pull-Up_Variations\"><\/span>Use Pull-Up Variations<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1706\" data-end=\"1762\">Next, include exercises that mimic the pull-up movement:<\/p>\n<ul data-start=\"1764\" data-end=\"1886\">\n<li data-section-id=\"w7lcha\" data-start=\"1764\" data-end=\"1792\">Assisted pull-up machine<\/li>\n<li data-section-id=\"1glku3g\" data-start=\"1793\" data-end=\"1821\">Resistance band pull-ups<\/li>\n<li data-section-id=\"pygs7\" data-start=\"1822\" data-end=\"1861\">Australian pull-ups (inverted rows)<\/li>\n<li data-section-id=\"17n41fn\" data-start=\"1862\" data-end=\"1886\">Lat pulldown machine<\/li>\n<\/ul>\n<p data-start=\"1888\" data-end=\"1948\">These will help you build strength in a more manageable way.<\/p>\n<h2 data-section-id=\"1vv7xw9\" data-start=\"1950\" data-end=\"1971\"><span class=\"ez-toc-section\" id=\"Eccentric_Pull-Ups\"><\/span>Eccentric Pull-Ups<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"1973\" data-end=\"2052\">Eccentric pull-ups are essential if you want to learn how to perform a pull-up.<\/p>\n<p data-start=\"2054\" data-end=\"2196\">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.<\/p>\n<p data-start=\"2198\" data-end=\"2305\">Then lower yourself as slowly as possible until your arms are fully extended. Drop down, reset, and repeat.<\/p>\n<p data-start=\"2307\" data-end=\"2330\">That counts as one rep.<\/p>\n<p data-start=\"2332\" data-end=\"2466\">Eccentric pull-ups are very effective, but also very demanding. Three sets of five reps with plenty of rest is enough for most people.<\/p>\n<h2 data-section-id=\"18nxazy\" data-start=\"2468\" data-end=\"2499\"><span class=\"ez-toc-section\" id=\"Progressing_to_Full_Pull-Ups\"><\/span>Progressing to Full Pull-Ups<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"2501\" data-end=\"2622\">Over time, you should be able to perform your first full pull-up. Once that happens, begin integrating it into your sets:<\/p>\n<ul data-start=\"2624\" data-end=\"2770\">\n<li data-section-id=\"1ighjto\" data-start=\"2624\" data-end=\"2676\">First set: 1 full pull-up, then 4 eccentric reps<\/li>\n<li data-section-id=\"1dyp8rf\" data-start=\"2677\" data-end=\"2738\">Second set: attempt 1 full pull-up, then 4 eccentric reps<\/li>\n<li data-section-id=\"1t8eaog\" data-start=\"2739\" data-end=\"2770\">Third set: 5 eccentric reps<\/li>\n<\/ul>\n<p data-start=\"2772\" data-end=\"2879\">As the weeks go on, your strength will improve. You may go from one pull-up to two, then to three in a row.<\/p>\n<p data-start=\"2881\" data-end=\"2922\">Be patient. Pull-ups take time to master.<\/p>\n\r\n    <!-- D3 & K2 CTA-->\r\n    <style media=\"screen\">\r\n     .reviews--advert--v2 {\r\n       margin-top: 1.5rem;\r\n       margin-bottom: 1.5rem;\r\n     }\r\n     .reviews--advert--v2 .d3k2-bottle {\r\n       max-width: 100%; \r\n       width: 100%;\r\n     }\r\n     @media screen and (min-width: 1024px) {\r\n       .reviews--advert--v2 .d3k2-bottle {\r\n         max-width: unset;\r\n         width: 130%;\r\n       }\r\n     }\r\n    <\/style>\r\n    <div class=\"columns is-centered\">\r\n      <div class=\"column is-full-mobile is-3-tablet\">\r\n        <img decoding=\"async\" src=\"https:\/\/www.primemale.com\/static\/frontend\/Roarambition\/Primemale\/en_US\/images\/single-d3k2\/d3k2-hero-product.png\" alt=\"Prime Male D3 & K2 Product Bottle\" class=\"product d3k2-bottle\">\r\n      <\/div>\r\n\t\r\n\t\t\t<div class=\"column is-full-mobile is-9-tablet\">\r\n\t\t\t\t<div class=\"columns is-centered is-multiline\">\r\n\t\t\t\t\t<div class=\"column is-12-mobile is-12-tablet is-12-desktop\">\r\n            <p class=\"text-center caps zmb\">\r\n              <span class=\"is-size-xxl has-text-weight-bold yellow\">Tested and Trusted<\/span><br>\r\n\t          \t<span class=\"is-size-xl has-text-weight-bold\">By Over 1 Million Men<\/span>\r\n        \t\t<\/p>\r\n      \t\t<\/div>\r\n\t\t\t\t\t<div class=\"column is-6-mobile is-6-tablet is-6-desktop\">\r\n            <p class=\"text-center caps zmb\">\r\n              <span class=\"is-size-xl has-text-weight-bold yellow\">Free From<\/span><br>\r\n          \t\t<span class=\"is-size-l has-text-weight-bold\">Heavy Metals<\/span>\r\n        \t\t<\/p>\r\n      \t\t<\/div>\r\n\t\t\t\t\t<div class=\"column is-6-mobile is-6-tablet is-6-desktop\">\r\n            <p class=\"text-center caps zmb zmt\">\r\n              <span class=\"is-size-xl has-text-weight-bold yellow\">Ingredients<\/span><br>\r\n              <span class=\"is-size-l has-text-weight-bold\">3rd Party Tested<\/span>\r\n            <\/p>\r\n          <\/div>\r\n\t\t\t\t\t<a href=\"https:\/\/www.primemale.com\/d3-k2#PDK01F0\" class=\"btn btn--redgradient is-uppercase zmb\">Order Now<\/a>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\r\n\t\n<h2 data-section-id=\"14mmlll\" data-start=\"2924\" data-end=\"2951\"><span class=\"ez-toc-section\" id=\"Example_Training_Program\"><\/span>Example Training Program<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"2953\" data-end=\"3021\">Here is an example of a weekly routine designed to help you improve:<\/p>\n<p data-start=\"3023\" data-end=\"3033\"><strong data-start=\"3023\" data-end=\"3033\">Monday<\/strong><\/p>\n<ul data-start=\"3034\" data-end=\"3223\">\n<li data-section-id=\"b2pf3k\" data-start=\"3034\" data-end=\"3063\">Eccentric Pull-Ups: 3 x 5<\/li>\n<li data-section-id=\"on1kg8\" data-start=\"3064\" data-end=\"3110\">Dumbbell Single Arm Rows: 3 x 10 each side<\/li>\n<li data-section-id=\"11buuv8\" data-start=\"3111\" data-end=\"3143\">Dumbbell Bench Press: 3 x 10<\/li>\n<li data-section-id=\"15n81sv\" data-start=\"3144\" data-end=\"3170\">Barbell Squats: 3 x 10<\/li>\n<li data-section-id=\"2ekf9o\" data-start=\"3171\" data-end=\"3197\">Walking Lunges: 3 x 20<\/li>\n<li data-section-id=\"pgich\" data-start=\"3198\" data-end=\"3223\">Plank: 3 x 30 seconds<\/li>\n<\/ul>\n<p data-start=\"3225\" data-end=\"3238\">\n<p data-start=\"3225\" data-end=\"3238\"><strong data-start=\"3225\" data-end=\"3238\">Wednesday<\/strong><\/p>\n<ul data-start=\"3239\" data-end=\"3402\">\n<li data-section-id=\"1fvo03s\" data-start=\"3239\" data-end=\"3268\">Assisted Pull-Ups: 3 x 10<\/li>\n<li data-section-id=\"1xaqt06\" data-start=\"3269\" data-end=\"3293\">Lat Pulldown: 3 x 10<\/li>\n<li data-section-id=\"hcgr8o\" data-start=\"3294\" data-end=\"3325\">Barbell Bicep Curls: 3 x 10<\/li>\n<li data-section-id=\"1xp9imu\" data-start=\"3326\" data-end=\"3349\">Chest Press: 3 x 10<\/li>\n<li data-section-id=\"e8jnyp\" data-start=\"3350\" data-end=\"3371\">Leg Press: 3 x 10<\/li>\n<li data-section-id=\"1gqpa01\" data-start=\"3372\" data-end=\"3402\">Romanian Deadlifts: 3 x 10<\/li>\n<\/ul>\n<p data-start=\"3404\" data-end=\"3414\">\n<p data-start=\"3404\" data-end=\"3414\"><strong data-start=\"3404\" data-end=\"3414\">Friday<\/strong><\/p>\n<ul data-start=\"3415\" data-end=\"3608\">\n<li data-section-id=\"1puo6ss\" data-start=\"3415\" data-end=\"3451\">Resistance Band Pull-Ups: 3 x 10<\/li>\n<li data-section-id=\"so9ae\" data-start=\"3452\" data-end=\"3497\">Single Arm Lat Pulldown: 3 x 10 each side<\/li>\n<li data-section-id=\"1g6aoar\" data-start=\"3498\" data-end=\"3525\">Low Row Machine: 3 x 10<\/li>\n<li data-section-id=\"11buuv8\" data-start=\"3526\" data-end=\"3558\">Dumbbell Bench Press: 3 x 10<\/li>\n<li data-section-id=\"dqzxhr\" data-start=\"3559\" data-end=\"3579\">Deadlifts: 3 x 6<\/li>\n<li data-section-id=\"sm6xff\" data-start=\"3580\" data-end=\"3608\">Leg Curl Machine: 3 x 10<\/li>\n<\/ul>\n<p data-start=\"3610\" data-end=\"3801\">\n<p data-start=\"3610\" data-end=\"3801\">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.<\/p>\n<h2 data-section-id=\"114wazr\" data-start=\"3803\" data-end=\"3820\"><span class=\"ez-toc-section\" id=\"How_to_Perform_a_Pull-UP_Final_Thoughts\"><\/span>How to Perform a Pull-UP: Final Thoughts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"3822\" data-end=\"3964\">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.<\/p>\n<p data-start=\"4025\" data-end=\"4038\" data-is-last-node=\"\" data-is-only-node=\"\">Best of luck!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In last week\u2019s 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<a class=\"moretag\" href=\"https:\/\/www.primemale.com\/articles\/how-to-perform-a-pull-up-ask-a-pt\/\">&#8230; Read the full article &raquo;<\/a><\/p>\n","protected":false},"author":16,"featured_media":1879,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Perform a Pull-Up: Ask a PT<\/title>\n<meta name=\"description\" content=\"How to Perform a Pull-Up: Everything you need to know about progressing from zero pull-ups to performing 10 perfect pull-ups\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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