• Skip to main content
  • My Training Programs
  • Articles and Tutorials
    • The Fitness Index
    • Nutrition Index
    • Inspirational Index
    • Science Index
  • About Antranik
    • About Antranik
    • Online Coaching
  • Members Area
    • Login
    • Account
    • Quick and Effective Strength
    • Smart Core
    • Work From Home Fitness
    • Hypertrophy
    • Rings Routine
    • Easy Hamstrings
    • Hip Flexibility
    • Shoulders & Upper Back
    • Front Splits Fast

Antranik.org

Strength & Flexibility Expert

Like! Follow! Subscribe!

  • Facebook
  • Instagram
  • YouTube

How to do a pull up if you can’t even do one

Pull ups are very important in regards to FOUNDATIONAL strength. They are a compound exercise that call for many different muscle groups, so they’re very effective at strengthening many weak links all at once.  Most notably, they strengthen the upper back muscles. The very same ones that are often weak and in a stretched out state because we sit in chairs all day with our shoulders forward/rounded, making us more kyphotic than ever.  If you think in terms of pushing or pulling, it’s like we’re stuck in a “push” position. Adding pull ups to your exercise routine can help to balance all that out. It’s helped make it much easier for me to maintain good posture throughout the day.

So anyway! If you can’t even do ONE pull up… here’s a video I made that explains how to build up to one.

Some more tips

  • When the palms are facing you, they’re called chin ups.  This grip is recommended to start out with because it is often a little bit easier.
  • The slower you lower yourself down, the more you get out of this exercise.
  • Go for 5 sets of 8 negative chin ups.  Rest for just a minute or two between sets.
  • You’ll get there if you do this every other day.

Help! I can’t even do these eccentric pull ups properly! What other exercise can I do that will help me?

Click here to expand the answer.

Then you have to start with Inverted Rows aka Horizontal Rows. These are easier than pull ups (or even eccentric pull ups) because your feet are supported on the ground. The lower the bar, the more difficult the exercise will be.

They look like this:

Question: Hey yo, I can finally do ONE pull up! How can I do even more?

Click here to expand the answer.

First of all, congrats!  I knew you’d get there.  Don’t drop the negative/eccentric pull ups out of your routine just yet.  We still need to keep using them to get the practice in.  There’s no point in doing just one pull up and stopping there.  Simply start your set with your one or two pull ups and fill the rest of the set with the negative/eccentric reps.

So again, go for 5 sets of 8 chin ups, with the first few possibly being normal chin ups and the rest being eccentric!

And last but not least…

When it comes to bodyweight exercises, the greater your…well… body’s weight… the more difficult everything will be.  If you are overweight, the benefits of losing weight will be significant.  Even losing just a few pounds creates a very noticeable difference in performance.  But anyway, no matter your starting point, you CAN do pull ups.  And you WILL do pull ups if you want to. It’s just a matter of practice.  With practice, you could achieve anything and with baby steps, you could climb any mountain.

Want To Get Strong and Flexible? 💪 Check Out My Programs!

Antranik’s Hip Flexibility Program

I've created this hip flexibility program for those that would like to improve their flexibility in an efficient manner, with a follow along video that only … [Read More]

Antranik’s Smart Core Program

I don't know about you but nothing gets me fired up more than working on my abs. It's a unique muscle group that is utilized in every exercise and making it … [Read More]

Antranik’s Work From Home Fitness Program

In this day and age most people are working from home and struggling to find the balance between stagnation and moving to stay fit. This program was developed … [Read More]

Antranik’s Easy Hamstrings Program

For those who have poor flexibility, tight hamstrings and want a simple program that will help them to get looser in a gentle, non-painful manner. In this … [Read More]

Shoulder & Upper Back Flexibility Program

For anyone who wants better shoulder health, shoulder flexibility, a looser upper back and improved posture, this program takes all the guess work out of it to … [Read More]

The Quick and Effective Workout Program

Looking for a simple and straightforward bodyweight-oriented strength training routine that doesn't take too much time? You're not the only one! A survey I … [Read More]

The Ultimate Flexibility Bundle

I have three premium flexibility programs that I offer and many of you have been clamoring for a bundle-package, so here it is! You could now buy the … [Read More]

Front Splits Fast Program

This program will help you achieve the front splits in such a simple and straightforward manner that you will be blown away! You will find great elegance in its … [Read More]

Contact · Login

Start Training Smarter.

Join my newsletter and you'll get my strength training guide for free, exclusive discounts, and my latest insights!

Invalid email address
I promise not to spam you. You can unsubscribe at any time.
Thanks for subscribing! Please check your email for the special offer.