The Ultimate Guide to Getting Your First Pull-Up
Pull-ups are one of the ultimate tests of upper-body strength. They challenge your back, shoulders, arms, and core while building the kind of functional strength that carries over into sports, lifting, and daily life.
But let’s be real—getting your first pull-up can feel impossible.
At BMF Training, we’ve helped dozens of athletes (from complete beginners to seasoned competitors) go from zero to their first clean pull-up and beyond. The secret? A smart progression plan, consistent training, and building strength in the right areas.
Step 1: Build a Solid Foundation
Before you even hang from the bar, you need two things:
Strength in the muscles used for pulling (lats, biceps, rear delts, traps, and core)
A healthy bodyweight so your strength-to-weight ratio is in your favor
Even small changes in muscle mass, body composition, and overall strength can make a massive difference in your pull-up journey.
Step 2: Master the Progressions
Here’s the exact progression plan we use at BMF Training to get athletes their first pull-up.
1. Dead Hangs
Purpose: Builds grip strength and shoulder stability
How: Hang from the bar with your arms fully extended, shoulders slightly engaged, core tight
Goal: 20–30 seconds for 3–4 sets
2. Scapular Pull-Ups
Purpose: Activates your lats and teaches you to start the pull-up with the right muscles
How: Hang from the bar, pull your shoulder blades down and back without bending your elbows
Goal: 8–10 reps for 3 sets
3. Band-Assisted Pull-Ups
Purpose: Builds full range strength with assistance where needed
How: Loop a resistance band over the bar and under your feet or knees; perform pull-ups focusing on control
Goal: 5–10 reps for 3–4 sets
4. Inverted Rows
Purpose: Strengthens the upper back and core in a horizontal pulling position
How: Use a barbell in a rack or TRX straps/rings; keep body straight as you pull your chest to the bar
Goal: 8–15 reps for 3 sets
5. Negative Pull-Ups
Purpose: Builds eccentric strength, which is key for the pull-up
How: Start at the top (chin over bar) and slowly lower yourself over 3–5 seconds
Goal: 3–5 reps for 3 sets
6. Core Strength Work
Why: A strong core keeps your body stable during the pull-up and prevents swinging
Exercises: Hollow Holds, Hanging Knee Raises, Planks
Goal: 20–40 seconds per set, 3–4 sets
Step 3: Train Consistently and Track Progress
Aim to work on pull-up progressions 2–3 times per week while continuing your regular strength training. Keep a log of your sets, reps, and resistance so you can see your progress over time.
Step 4: Let BMF Training Help You Get There Faster
We’ve guided dozens of people—men, women, athletes, and complete beginners—through this process to their first pull-up. With our personal training and group training programs, you’ll get:
✅ A customized progression plan based on your current strength level
✅ Coaching on perfect form to prevent injury and maximize results
✅ Full-body training that improves your strength-to-weight ratio
✅ Accountability and motivation so you stay on track
💪 Ready to get your first pull-up?
Join us at BMF Training in Huntington Beach and let’s make it happen. Click here to schedule your free consultation: BMF-Training.com
