Getting Started With Pullup Bar Exercises (2024)

Targets: Latissimus dorsi, upper body strength

Equipment Needed: Bar

Level: Intermediate

The pullup exercise is one of the most overlooked exercises for building upper body, back, and core strength. It requires a chin-up bar which can come in different forms. For those looking for versatile portable fitness equipment, a pullup workout bar is a good choice. Power racks can also provide a freestanding option. The traditional pullup uses an overhand grip on the bar, while the chin-up is a variation that generally uses an underhand grip. If you are new to pullups, there are many modified versions that can be used to build the strength needed to perform them. Pullups can be part of an upper body strength workout or a circuit training workout. Certain ab machines, like a power tower, are designed to make it easy to incorporate pullups in your fitness routine.

Benefits

The pullup primarily targets the latissimus dorsi (lats) which is the large back muscle behind your arms, but it also works most of your chest, upper back, and shoulder muscles. Your abs are involved in stabilizing you as well. Strengthening your upper body will help you everyday tasks and in achieving good posture.

Step-by-Step Instructions

The pullup bar should be at a height that requires you to jump up to grab it; your feet should hang free. Stand below the bar with your feet shoulder width apart. Jump up and grip the bar with an overhand grip about shoulder width apart. Fully extend your arms so you are in a dead hang. Bend your knees and cross your ankles for a balanced position. Take a breath at the bottom.

  1. Exhale while pulling yourself up so your chin is level with the bar. Pause at the top.
  2. Lower yourself (inhaling as you go down) until your elbows are straight.
  3. Repeat the movement without touching the floor.
  4. Complete the number of repetitions your workout requires.

Common Mistakes

Avoid these errors so you can get the most out of your pullups and prevent injuries.

Too Fast or Sloppy

The entire movement should be slow and controlled. Once your form deteriorates, it's time to stop and take a rest or you may risk injury.

Wide Grip

If your grip is too wide you won't be able to have the full range of motion.

Short Range of Motion

You will get the most out of doing a full extension of the arms at the bottom and bringing your chin to bar level at the top. If you have built enough strength for this full range of motion, don't cheat yourself and just do partial raises.

Wrists and Thumbs

Your wrists should not be flexed. they should remain in neutral position throughout the pullup. Your thumb should be on the same side of the bar as your fingers, not wrapped around it.

Flared Elbows

Your elbows are kept close to your body throughout the pullup. Do not let them be flared out.

Kipping

Kipping is using lower body momentum perform the pullup. It is used in some forms of workouts but it is not considered to be proper for a strict pullup. It should not be used unless you have perfected your pullup form and you have been coached how to use kipping in a controlled manner. Pregnant women should avoid kipping because of the effects of the relaxin hormone on their joints, increasing the risk of injury.

How to Do Pullups

Modifications and Variations

You may need to build the strength and technique to perform the pullup. Once you have done so, you can challenge yourself further.

Need a Modification?

If you can't do one full pullup yet, there are several ways to build up your strength so you can start doing pullups:

  • Pullup assist machine: Begin by using a pullup assist machine. You'll have to go to a gym for this, but it's a good way to start developing the strength required for the pullup.
  • Human assistance: Have a trainer, coach, or spotter "assist" you. Keep your knees bent and ankles crossed. Your partner will provide a gentle lift while gripping the tops of your feet. This small assist helps offset your weight as you pull up.
  • Static pullups: Use a box or step to lift yourself into the pullup "finish" position, and hold your chin at bar level for as long as you can. This will build your upper body strength over time. Slowly transition into the negative pullup exercise (see below) over several weeks.
  • Negative pullups: Use a box or step to lift yourself into the pullup "finish" position, and hold your chin at bar level for several seconds. Slowly lower yourself in a controlled motion, stopping and holding at several points along the way. When you get to the bottom, repeat the process.
  • Half pullups: Stand on a box or bench that allows your elbows to bend about 90 degrees as you grip the bar. Starting your pullup from this position requires far less strength than starting with fully extended elbows. Complete a few pullups this way first, then lower the box and straighten your elbows over time for a more difficult pullup.
  • Jumping pullups: Stand on a box or bench that allows your elbows to bend slightly as you grip the bar. Bend your knees until your elbows are fully extended, then "jump" up to the pullup "finish" position with your chin level with the bar. Slowly lower yourself back to the box and repeat. Over time, you will gain strength until you can attempt other pullup variations.
  • Lat pull-down: The lat pull-down machine is another way to begin building the strength needed for the pull-up. With this machine, you stay seated with your knees held down and you pull the weight down to you. It's an entirely different body position and angle, but it's a fairly safe way to get started.

Up for a Challenge?

If you can perform perfect pullups, add a challenge by attaching a weight to a weight belt while doing them or perform them while wearing a weighted vest.

Safety and Precautions

Avoid this exercise if you have a back, neck, shoulder, elbow, or wrist injury. Talk to your doctor or physical therapist about what is appropriate. The more you weigh, the harder it will be for you to do pullups. It is best to limit doing pullups to just two days per week to avoid strain and injury. Allow at least one day off from pullups between sessions. When using a bar, be sure it is secure and stable in order to prevent a fall.

Try It Out

Incorporate this move and similar ones into one of these popular workouts:

  • Bodyweight exercises for strength and fitness
  • No-equipment bodyweight workout
  • CrossFit girl WOD

By Elizabeth Quinn, MS
Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.

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Getting Started With Pullup Bar Exercises (2024)

FAQs

Can I get fit with just a pull-up bar? ›

You can use it to work out different muscles and make your grip stronger. Plus, you can use it whenever you want without needing a pricey gym membership. Whether you want to get stronger or stay active, it's a simple and effective way to reach your fitness goals at home.

Is a pull-up bar enough? ›

Pull-up bars represent the ideal opportunity for strengthening the back, the shoulders and the arms. If your goal is a broad V-back, there is no way past this workout apparatus. You can also give your abdominal muscles an excellent workout with pull-up bars.

How to get started with a pull-up bar? ›

Commence the reps by pulling yourself towards the bar, thinking about pulling your elbows down and behind you, towards your back pockets. Pull yourself upwards until your chin is just above the bar. Reverse the movement by slowly extending your arms until you have returned to the starting position.

How many pull-ups should I do if I'm a beginner? ›

Beginner level who wants to build muscles

As a general practice, doing a 3 sets of 8 reps routine with 60-90 seconds rest between sets is a good place to start to stimulate the muscles to grow. You can then progress to 3 sets of 9 reps, 3 sets of 10, and building up all the way to 3 sets of 15 repetitions.

What happens if I do pull ups every day? ›

Assuming you're not already capable of doing 15–20 or more pullups in a single set, you'll see improvements in your upper-body muscular strength. This means that theoretically, you can lift more weight for the same number of repetitions.

Is a pull-up bar better than a chin up? ›

For chin-ups, you grip the bar with your palms facing you, but with pull-ups, you grip the bar with your palms facing away from you. As a result, chin-ups better work the muscles on the front of your body, like your biceps and chest, while pull-ups are more effective at targeting your back and shoulder muscles.

Can I lose weight with just a pull-up bar? ›

Yes, pull ups can be part of a regular exercising routine and that – combined with a healthy, balanced diet – can reduce belly fat. However, doing three pull ups a day won't reduce body weight, especially if you keep on rewarding yourself with more food after the workouts.

Is a thick or thin pull-up bar better? ›

Well think of it like this, the thinnest the bar is, the easier it would be to rap your hands around it, making it easier to do a pullup, but if you use a thicker bar it puts more strain on your muscles making you work harder to achieve that pullup which is a good thing because you become stronger, and your building up ...

Can you build back with only pull-ups? ›

As a general idea, pull-ups are compound exercises, and they engage all the upper-body musculature. Therefore, it's obtuse to consider that pull-ups alone aren't sufficient to grow your back and biceps.

Which pull-up is best for beginners? ›

For a beginner pull-up progression, certified personal trainer Monica Morris says “kneeling lat pulldowns [are] the best exercises to [simulate] a pull-up.” You can also practice flexed arm and dead hangs to build strength, then progress to negative pull-ups where you lower yourself slowly.

Why are pull-ups so hard for beginners? ›

Pull-ups are so hard because they require you to lift your entire body up with just your arms and shoulder muscles. If you don't already have significant strength here, this can be quite a challenge. Because a pull-up uses so many muscles, you need to have the holistic upper-body strength to perform them.

How to train pullups as a beginner? ›

Pullups for beginners:
  1. Hang on the bar for as long as you can. Repeat 3 times with two minute break.
  2. Do as many pullups as you can. Pullups are done with your palms facing away from you. ...
  3. Repeat the above but do chinups palms facing you. Ensure you add the negative reps when you reach muscle failure.
Mar 4, 2021

What percent of men can do a pullup? ›

In a survey that aimed to find out how many people can do a single unassisted pull-up, it was discovered that: 80.2% of men can do it. Only 31.3 of women can do it.

How many pull-ups a day to get ripped? ›

To build muscles, you need to do between 8 to 15 reps for 3 to 5 sets of pull-ups done 2 to 3x per week. Building muscles through bodyweight movement will be dependent on the intensity of the exercises you are doing.

Can you do a full body workout with a pull-up bar? ›

A pull-up bar isn't just useful for repping out pull-ups and chin-ups, although anyone who can haul their bodyweight over a bar for multiple reps is impressive. You can use a pull-up bar for a wealth of bodyweight strength exercises, including ab workouts and upper-body calisthenics, while also working your legs.

Is it good to just hang on a pull-up bar? ›

Improved grip strength is not the only benefit to hanging

As Peter explains, “A dead hang on the bars is fantastic for shoulder mobility and range of motion. You can depress and retract your shoulder blades while you hang as well as activate your scapula by basically shrugging your shoulders up and down.”

Do pull-up bars build abs? ›

Ab training on a pull up bar is a very common and accessible way to train the abs and obliques. To train the abs on a pull up bar, you need to make sure you: Train the abdominals with a variety of knee and leg raises.

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