My 3 Step Method For Getting Your First Pull-Up...now, this is not the ONLY way to accomplish it, but it's what I've found works.
*IMPORTANT you're not doing ALL 3 steps in each workout. When you can do Step 1, then you'll ONLY work Step 2. When you can do Step 2, then you'll ONLY work Step 3.
Step 1 - Improve Grip Strength via Pull-Up Width Dead Hangs
To do a pull-up you need a strong enough grip to hold your bodyweight and to transfer force. We want a baseline of at least 30 seconds in a dead hang from the bar to pass Step 1.
If you can already do this, go to Step 2.
If you can't, then at the beginning of EVERY single workout (no matter what you're working), do a dead hang (1 set to failure). Repeat this each session until you CAN get 30 seconds.
Step 2 - Strong Range Partial Reps
This is 1/4 range reps in the bottom of the range of motion. Come up 1/4 of the way, hold for a 2 count, then come down to the bottom, hold for a 2 count, then repeat.
The goal is 10 reps of this...no shortening the count, no releasing grip or setting your feet on the floor. Tight form.
Again, do only ONE set at the beginning of every single workout until you can get 10 good reps. Don't rush the process.
When you CAN get 10 good 1/4 reps, you're going to move to 1/2 reps (just short of 90 degrees at the elbows and shoulders). This is the sticking point where leverage gets worse in the pull-up.
Come up to that point, hold for a 2 count, come down and hold at the bottom for a 2 count and repeat.
Do this at the start of every single workout - 1 set.
When you can get 10 good 1/2 reps, go to Step 3.
Step 3 - Top Holds and a TRUE Negative
Stand on a bench and get into the top pull-up position. Take your feet off then hold as long as you can there.
Now FIGHT that lowering all the way down. DO NOT just lower under control...FIGHT to actively pull yourself up.
This is a TRUE negative and all you need is one rep in this case.
Do one rep at the start of every workout.
When you can hold the top for 10-20 seconds and fight for 10-15 seconds or so and not just drop, you're ready.
Do Your First Pull-Up Rep!
Before you take a crack at your first pull-up, take at least 2 or 3 days off any pull-up training. This will ensure you're fully recovered.
Do a few partial reps at the bottom to get the right muscles warmed-up.
Then go for it! Pull up as fast and as hard as you can, all the way to the top!
To work your back without doing pull-ups, you can try Vertical Chest-Supported Pulldowns
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