Four Steps to the Perfect Pull Up

Ready to get the lowdown on the pull up? We’re here to walk you through the basics! If you’ve ever wanted to conquer this age-old exercise – or maybe hit a new PR – we’ve got the breakdown. Check out these pointers below (or download the PDF) to prep yourself for completing the perfect pull up! First, it’s good to know the benefits of ANY workout you tackle. Every muscle group has a gold-standard exercise for strength and growth. When it comes to back training, no regimen equals the pull up for effectiveness and versatility. Whether you’re shooting for 1 above the bar or 10, these steps will lift you to success.

Step 1: Dead Hang
Grip the bar. Now hang with your feet suspended from the floor and with your arms fully extended (Bend at the knees if needed). See if you can hold for 5 to 10 seconds. Move onto step 2!

Step 2: Flex Hang
Position your chin so it’s elevated above the bar. See if you can hold that position for 5 to 10 seconds. Move onto step 3!

Step 3: Negative Pull Up
Again, position your chin so it’s elevated above the bar. Now slowly lower yourself down. Taking as much time as possible until you’re in the Dead Hang position. See if you can do 5 to 10 Negative Pull-Ups.

Step 4: The Perfect Pull Up
In theory, you’ve already completed the Perfect Pull Up through executing the tips above. Now it’s time to put it all together! Just remember, hold onto the bar with an overhand grip and begin from the Dead Hang position. Start to pull your body weight towards the bar by bending your arms. If you find yourself struggling, it’s best to take a break and come back. You want to avoid straining or pulling muscles at all costs. Once you feel comfortable, raise that chin above the steel and be proud!