Pull Ups for Beginners: Progressions and an 8-Week Plan
Pull ups for beginners: pull-up vs chin-up, progressions from zero (dead hangs, negatives, assisted reps, rows), an 8-week plan and grip and shoulder safety.
If you can't do a pull-up yet, build up to one with five progressions: dead hangs for grip, scapular pulls to engage the right muscles, inverted rows, slow negatives (jump up, lower yourself over 3 to 5 seconds) and assisted pull-ups on a band or machine. Train them 2 to 3 times a week for 8 weeks, then test: some people get their first rep within that time, others need longer. Chin-ups (palms facing you) work the biceps and chest more, and many beginners find them a little easier.
Pull-up vs chin-up: what's the difference?
A pull-up uses an overhand grip (palms facing away). A chin-up uses an underhand grip (palms facing you). Both work the lats hardest.
| Pull-up | Chin-up | |
|---|---|---|
| Grip | Palms away, a little wider than shoulders | Palms towards you, about shoulder width |
| Lats | Very high | Very high |
| Biceps | High | Higher |
| Chest (pectoralis major) | Moderate | Higher |
| Lower trapezius | Higher | Moderate |
| Many beginners find it easier | Yes |
The table is based on a 2010 EMG study that compared the two. The lats were the most active muscle in both (117 to 130% of a maximal contraction). The chin-up had significantly more biceps and chest activity, and the pull-up more lower trapezius. A 2017 study of four grips found muscle activity over a full rep was broadly similar whether the grip was overhand, underhand, neutral or on a rope.
In an ACE-sponsored study of eight back exercises, pull-ups and chin-ups activated the lats significantly more than the other six, including the lat pulldown and rows. That's why they're worth learning.
Why is your first pull-up so hard?
You're lifting your whole body weight with your back and arms. Two things make it harder than most exercises:
- Body weight. You can't drop the load to a comfortable starting point, the way you can on a machine.
- Upper-body strength. A 2023 review of sex differences found strength gaps between men and women are larger in upper-body than lower-body muscles, and smaller in the lowering (eccentric) part of a lift. The same review found women can make greater relative strength improvements than men, depending on age and muscle group. So the first pull-up often takes women longer, but it's very achievable.
The good news: you're stronger lowering than lifting. An umbrella review of eccentric training notes that muscles can resist loads up to 130% of their maximal lifting (concentric) force while lowering, and found that eccentric training largely improved muscle strength. That's the logic behind negatives.
The pull-up progressions, from zero
1. Dead hang
Setup: Stand on a box under the bar. Grip it with your palms away, thumbs wrapped around.
Movement: Step off and hang with straight arms, feet off the floor, for 15 to 45 seconds.
Cues: Squeeze the bar hard. Keep your shoulders from creeping up to your ears; think "long neck".
Common mistake: Dropping off suddenly. Step back onto the box to finish.
Grip matters more than people expect. In an 8-week trial of inactive young men all doing a pull-up programme, the group that added forearm training improved pull-up reps the most (+222.5%) and hanging time by 55%.
2. Scapular pull (scap pull-up)
Setup: Hang from the bar as above.
Movement: Without bending your elbows, pull your shoulder blades down and slightly together so your body rises 3 to 5 cm. Hold for a second, then relax back to the hang.
Cues: Arms stay straight. It's a small movement.
Common mistake: Bending the arms and turning it into a mini pull-up. This step matters because the 2010 EMG study found pull-ups and chin-ups start with the lower trapezius and chest, before the biceps and lats finish the rep.
3. Inverted row
Setup: Set a barbell in a Smith machine or rack at about waist height. Lie underneath, grip it a little wider than your shoulders, heels on the floor and body straight.
Movement: Pull your chest to the bar, pause, lower with control.
Cues: Squeeze your glutes so your hips don't sag. Lower the bar (body more horizontal) to make it harder; bend your knees to make it easier.
Why it helps: In a comparison of three rows, the inverted row had the highest lat and upper-back activity with the lowest load on the lower spine.
4. Negative pull-up
Setup: Stand on a box so your chin is already above the bar, or jump up to that position.
Movement: Lower yourself as slowly as you can, aiming for 3 to 5 seconds, until your arms are straight. Step back up and repeat.
Cues: Control the whole way, especially the bottom half. Fewer, slower reps beat lots of quick drops.
Common mistake: Doing too many. The same review notes eccentric work causes muscle damage and soreness, so start with 2 to 3 sets of 3.
5. Assisted pull-up (band or machine)
Setup: On an assisted pull-up machine, kneel or stand on the pad. On the machine, more weight on the stack means more help. With a resistance band, loop it over the bar and put one foot or knee in it.
Movement: A full pull-up: start from straight arms, pull until your chin clears the bar, lower slowly.
Cues: Reduce the assistance gradually as you get stronger.
Common mistake: Using so much help that you could do 20 easy reps. Choose assistance that makes 6 to 8 reps hard.
Lat pulldown
The lat pulldown trains the same main muscles and did well for the lats in the ACE study, so it's a useful extra. Pull to the front of your chest, not behind your neck: a study of three pulldown styles recommended avoiding the behind-the-neck version.
The 8-week pull-up plan
Train 2 to 3 days a week with a rest day between sessions. That fits the ACSM recommendation of 2 to 3 resistance training days a week for novices. Do it at the start of a workout, or add it to an existing pull or upper-body day.
| Weeks | Dead hang | Scapular pulls | Inverted rows | Negatives | Assisted pull-ups |
|---|---|---|---|---|---|
| 1–2 | 3 x 15–30 sec | 2 x 6–8 | 3 x 6–10 | — | 3 x 6–8 (lots of help) |
| 3–4 | 3 x 30–45 sec | 2 x 8–10 | 3 x 8–10, body lower | 3 x 3 (3–5 sec each) | 3 x 6–8 (a bit less help) |
| 5–6 | 2 x 45–60 sec | 2 x 10 | 3 x 10–12 | 3 x 4 (5 sec each) | 3 x 6–8 (less help again) |
| 7–8 | 2 x 45–60 sec | optional | 2 x 10–12 | 3 x 4–5 (5 sec each) | 2 x 6–8, then try single reps |
Testing: At the start of week 5 and the end of week 8, try one strict pull-up when you're fresh. If you get it, switch to 4 to 6 single reps with 2 minutes' rest each session, then build towards 3 sets of 3.
If you can't get it by week 8, that's normal. Repeat weeks 5 to 8 with slightly less assistance and slower negatives. Losing some body fat, if you have it to lose, also makes the pull-up easier, because there's less to lift. You can work out a sensible daily target with the calorie calculator.
Once you can do a few, see how pull-ups fit into a full back day in the back workout in gym guide, or into a weekly plan in the push pull legs split. If you're completely new to the gym, start with the beginner gym workout plan and add these progressions after a few weeks.
How do you keep your grip and shoulders safe?
The shoulder is a common site of training injury. A review of shoulder injuries in resistance training found up to 36% of documented injuries were at the shoulder, with poor technique among the risk factors.
Follow the cues in the ACE pull-up guide:
- Full grip. Thumbs wrapped around the bar, wrists straight in line with your forearms.
- Shoulders down and back. Pull your shoulder blades down before you pull with your arms, and keep them there.
- No swinging. Keep your body vertical. Crossing your ankles helps.
- Full range, slowly. Lower until your arms are straight, under control. Don't drop into the bottom.
A few more pointers:
- Increase volume gradually. After the US Marine Corps raised its pull-up test requirements in 2017, a 2026 analysis found the earlier fall in upper-limb injury rates stalled, with rising rates in Marines under 20. It shows an association, not proof of cause, but the lesson holds: don't jump from zero to daily max sets.
- Use chalk or dry hands if the bar is slippery.
- Stop for pain. Sharp pain in the shoulder, elbow or wrist means stop the set. If it lasts more than a few days, see a doctor or physiotherapist.
The short version
- Both grips work the lats hardest; chin-ups use more biceps and chest
- Build grip with dead hangs, then add scapular pulls, inverted rows, negatives and assisted reps
- Train 2 to 3 days a week, test at weeks 5 and 8
- Lower slowly: you're stronger on the way down, which is why negatives work
- Full grip, shoulders down, no swinging, full range
- Not there by week 8? Repeat weeks 5 to 8; it's progress, not failure
If you have a shoulder, elbow or wrist injury, are pregnant or are under 18, check with a doctor or physiotherapist and a qualified trainer first. This is general information, not medical advice.
Useful links
- Youdas et al. (2010), pull-up vs chin-up EMG
- Dickie et al. (2017), pull-up grip variations
- ACE-sponsored research: what is the best back exercise?
- ACE exercise library: pull-ups
- Križaj et al. (2022), umbrella review of eccentric training
- Sepehri Rahnama et al. (2025), forearm training and pull-up performance
- Fenwick et al. (2009), rowing exercises and spine load
- Nuzzo (2023), sex differences in strength
- Kolber et al. (2010), shoulder injuries in resistance training
- ACSM (2009), progression models in resistance training
Frequently asked questions
How long does it take to do your first pull-up?
There's no fixed timeline. It depends on your starting strength and body weight, and some people need well over two months. Track your negatives and assisted reps; if they're improving each week, you're on the way.
Can women do pull-ups?
Yes. On average, the strength gap between men and women is larger in the upper body, so the first pull-up often takes women longer. The same progressions work, and research suggests women can make greater relative strength gains than men in some muscle groups.
Is the lat pulldown enough to learn pull-ups?
It helps, because it trains the same main muscles, but it doesn't teach you to control your own body on a bar. Use pulldowns alongside hangs, negatives and assisted pull-ups rather than instead of them.
How many pull-ups should a beginner do?
Once you can do one, aim for several single reps with rest between them, then work towards 3 sets of 3 to 5. Stop each set before your form breaks down, and keep training 2 to 3 days a week.
Do pull-ups make your arms bigger?
They work the biceps as well as the back, especially chin-ups, which had higher biceps activity than pull-ups in an EMG study. For bigger arms, add direct curls too.