Let’s be real—pull-ups are one of the hardest movements to master, but they’re also one of the most rewarding. Whether you’re working toward your first-ever pull-up or trying to increase your reps, I’ve got you covered.
How to Get Your First Pull-Up (or Improve Your Reps!)
1️⃣ Strengthen Your Scapular Control – Before pulling yourself up, you need control over your shoulder blades. Practice scapular pull-ups (hanging from the bar and pulling your shoulders down) to build stability.
2️⃣ Use Eccentric (Slow Negative) Reps – Jump to the top of the pull-up and slowly lower yourself down over 3-5 seconds. This builds the exact muscles needed for strict pull-ups.
3️⃣ Focus on Grip Strength – If your grip gives out before your back and arms, add dead hangs and farmer’s carries to your routine.
4️⃣ Train Your Lats & Upper Back – Rows, lat pulldowns, and assisted pull-ups help build the strength needed to pull your chin over the bar.
5️⃣ Practice More Often – Consistency is key. Train pull-ups at least 2x per week with different variations to build strength and endurance.
