How to Work Your Way Up to a Pull-Up

Pull-ups are one of the most empowering movements you can master. There’s something so satisfying about lifting your own bodyweight with control and confidence. But let’s be honest: they’re tough! If you’ve ever felt stuck at square one, you’re not alone. Pull-ups require strength, technique, and practice—but the journey is 100% worth it.

Here’s how I recommend building your way up to that first unassisted pull-up.

1. Build Upper Back Strength

Pull-ups primarily work your upper back muscles (with a little help from your arms and core). So before you can pull yourself up, you need to strengthen that area first.

Some great exercises to include:

• Lat pulldowns (if you have access to a cable machine)

• Bent-over rows (barbell, dumbbell, or resistance band)

• Inverted rows (using a bar or TRX straps)

• Dumbbell or kettlebell deadlifts

2. Try Flex Arm Hangs

Flex arm hangs are a great isometric hold to build time-under-tension in the top position of a pull-up.

How to do it:

• Use a stool or jump up to the top of the pull-up position.

• Hold your chin above the bar, elbows bent.

• Engage your core and try to stay as still as possible.

• Aim for 10-30 seconds and build from there.

3. Practice Eccentric Pull-Ups

This is one of the most powerful steps to mastering your pull-up. The lowering part (eccentric) helps you build strength in the full range of motion.

How to do it:

• Stand on a box or stool and jump up to the top of a pull-up.

• Slowly lower yourself down with control (3-5 seconds).

• Repeat for 3-5 reps, resting between sets.

4. Use a Resistance Band for Assistance

A resistance band can give you the boost you need to complete the full movement while still requiring your body to engage the right muscles.

How to do it:

• Loop a long resistance band over the pull-up bar and place one foot or knee in the band.

• Perform a pull-up as usual, letting the band help you at the bottom.

• Use bands with less resistance as you get stronger.

Final Thoughts

You don’t need to be able to knock out ten pull-ups on day one. Start with where you are, commit to the process, and be patient. Strength builds gradually, and every rep gets you closer.

Keep showing up—you’re stronger than you think!

Amber Dabney Smith

Your Three-Part Fitness Coach | Mind, Body, Spirit