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How To Do A Pull Up, If You Can't Do A Pull Up


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

TRX rows muscles used
Starting out with Pull Ups can be tough. That's why I'm going to show you exactly how to do a pull up, if you can't currently do any. This method will quickly build your strength and have you cranking out reps in no time.

how to do a pull upAs you can see from our image on the right, pull ups will work your lats, shoulders and biceps, so is a great exercise for building upper body strength and size.

It is one of the hardest exercises to get started with, but once you do, it will help you develop strength quickly.

Using the technique I show you in this video tutorial, you can progress from heavily assisted reps to bodyweight reps and then start to increase the number of reps you can perform.

In this tutorial and related video, I'll show you the proper form of the exercise, and how to use the assistance technique with confidence and safety.

Completing the exercise properly will mean faster progression, whilst avoiding the potential of injury.

We have a full video tutorial below, to show you the fine form points of how to do a pull up.

Also, if you need something to print off and take to the gym, you can find our step-by-step exercise walkthrough further down this page.

How To Do A Pull Up – Step-by-step technique

    • Step 1. First, choose a resistance band that befits your ability and loop it around the pull up bar.
    • Step 2. Stand up on a bench or step, so you are high enough to put the end of the resistance band around your foot.
    • Step 3. Set your grip on the pull up bar, just outside shoulder width apart and lower yourself down to a full hang.
    • Step 4. Squeeze your shoulder blades back and set tension into your lats. Breathe in.
    • Step 5. Breathing out, pull yourself up, so your chest touches the bar. Make sure to squeeze your lats fully at the top.
    • Step 6. Breathing in, slowly lower yourself back down to the start position. Repeat steps 4-6 for the prescribed number of reps.

** Pro Tip #1: To start, complete this exercise for 4-6 sets per week. Do 5-10 reps per set, as your ability allows.

** Pro Tip #2: Make sure you stop if your form becomes poor and you are feeling it more in your shoulders.

To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.


The Men's Health Experts @ The Fit Father Project


Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info about how to do a pull up.


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