How to do a Pull-Up: A Step-by-Step Guide

Pull-ups are one of the most empowering movements you can learn - but we’ll be honest, they’re also one of the most challenging. That’s exactly why achieving your first pull-up (or building on the reps you can already do) is such an incredible milestone.

Whether you’re just getting started or looking to take your pull-up progress to the next level, this guide will walk you through exactly what to focus on - and how our brand new Pull-Up Series can support your journey.

Why Are Pull-Ups So Challenging?

Unlike many exercises, pull-ups require you to lift your entire bodyweight using just your upper body. This isn’t just about strength - it’s about coordination, grip, and engaging the right muscles in the right order. For many women, pull-ups don’t come naturally because we’ve never been taught how to train for them.

But here’s the good news: with the right approach, pull-ups are absolutely achievable - no matter where you’re starting from.

Step 1: Build Your Strength Foundation

Before you jump into full pull-up attempts, it's essential to prepare your body with the right movements. Pull-ups rely heavily on upper-body strength, core control, and grip endurance. So, we start by laying the groundwork with movements that build those areas from the ground up.

Here’s what to focus on in your first phase of training:

Scap Pull-Ups: These small but powerful movements teach your body how to initiate the pull-up correctly by engaging your lats and stabilising your shoulders. Think of them as the first step of a real pull-up - short, controlled shrugs while hanging from the bar.

Dead Hangs: Just hanging from the bar sounds simple, but it plays a huge role in developing grip strength, shoulder endurance, and body awareness. 

Hollow Holds: A strong core = better pull-ups. Hollow holds teach you to engage your entire trunk and keep your body aligned during the pull-up motion. These can be done on the floor or advanced to hanging hollow holds once you’re ready.

Barbell Bent Over Rows: These strengthen the mid and upper back, lats, and rear delts - key muscle groups for pull-ups. Focus on controlled tempo and good form to maximise results.

Barbell Deadlifts: Deadlifts may not look like a pull-up movement, but they build full-body strength, especially in the posterior chain. Plus, they train your grip - which is often the first thing to fatigue when you're on the bar.

Single-Arm Rows: This unilateral movement helps correct imbalances and targets your lats individually. It’s a great way to build pulling power and stability on each side of your body, which translates directly into a stronger, more balanced pull-up.

Step 2: Build Pulling Strength

Once you've built the foundational strength, the next step is teaching your body how to actually perform a pull-up. This phase focuses on movement control, coordination, and gradually reducing assistance as your strength improves.

Here’s what to include in your routine:

Banded Negatives: This is one of the most effective ways to build up to a full rep. Using a resistance band for light support, you start at the top of the movement and slowly lower yourself down under control. These focus on eccentric strength - the kind that helps you own the pull-up, even before you can perform one unassisted.

Hanging Knee Raises: Not only do these build core strength and control, they help improve your stability on the bar. A strong, steady core keeps your body from swinging and makes your pull-up more efficient and controlled.

Lat Pull-Downs: If you’re not quite ready for full banded reps on the bar, lat pull-downs are a great way to mimic the pull-up movement with adjustable weight. Focus on proper form and pulling your elbows down and back to activate your lats - the powerhouse muscles of your pull-up.

Step 3: Assisted Pull-Ups - You’re Halfway There

You’ve built the base, learned the movement patterns, and now it’s time to put that strength into action. At this stage, we’re introducing assisted pull-ups to help you get a feel for the full movement while continuing to build pulling strength.

Here’s what we’re focusing on:

Banded Pull-Ups: Using a resistance band for support, banded pull-ups allow you to go through the full range of motion with less load. They’re the perfect stepping stone to your first unassisted rep, helping you build confidence, coordination, and consistency.

Jumping Pull-Ups: These are a great way to train the top half of the pull-up. By jumping into the rep, you give yourself some momentum to start, then use strength and control to lower yourself down. The lowering phase (eccentric) is where real strength gains happen - so take it slow and steady on the way down.

By repeating these movements consistently, you're conditioning your body to own the movement - and preparing for that first full pull-up with power and control.

Step 4: Getting Your First Pull Up

This is it - the final phase. At this point, you've built strength, mastered technique, and dialled in your coordination. Now, it's all about refining your movement, activating the right muscles, and preparing your body for that first unassisted rep.

Here’s what we’re focusing on in this phase:

Firstly, warming up the correct muscles: 

Scapula Retractions: These small, controlled movements reinforce proper pull-up mechanics and help re-engage the lats before every rep. Think of them as a reset button that keeps your form sharp and efficient.

Banded Straight Arm Pull-Downs: This movement mimics the same lat engagement required in a pull-up. It helps you strengthen the initial pulling motion and reinforces the mind-muscle connection needed to initiate from your lats - not your arms.

Banded Overhead Rotations: Shoulder mobility plays a huge role in a strong pull-up. These open up the shoulders and upper back, preparing your joints to move freely and safely through the full range.

Banded Pull-Aparts: This one’s all about posture and shoulder stability. A stronger upper back means better control on the bar, reduced injury risk, and more pulling power where it counts.

And now… Your First Pull-Up!

If you’ve followed the series consistently and put in the work, now’s the time to go for it - your first full pull-up.

• Hang from the bar
  
• Engage your core, lats, and glutes
  
• Pull your chest up, elbows driving down
  
• Chin over the bar. Boom. You did it.
  

Even if today isn’t the day you hit that first unassisted rep, you’re right on the edge. Keep practicing your negatives, your assisted reps, and your holds. Progress isn’t always linear, but it is always happening when you stay consistent.

Your pull-up is coming - and when it does, you’ll feel unstoppable.

How to Add our Unlocking Your First Pull Up Series into Your Current Training Plan

Do I need to stop my current workouts to follow the Pull-Up Series?
Not at all. Our Pull-Up Series is designed to complement any training Program you’re already following. The sessions are short (just 10–15 minutes) and can be completed:

• As a warm-up before your main workout (especially if pull-ups are your priority), or
• As a separate session later in the day

Can I swap my upper-body day for one of the series sessions?

We don’t recommend it. The Pull-Up Series is focused specifically on movement progression and doesn’t replace the overall muscle load of a full upper-body workout. We suggest keeping both for the best results.

How often should I follow each episode?
Each episode in the series is designed to be repeated 2–3 times per week for 1–2 weeks. The full progression is spread over 8 weeks to allow for proper strength development and recovery. It’s not a series you should rush through daily - pull-up training requires rest and consistency to work effectively.

Ready to Begin Your Pull-Up Journey?

Our Guide to Unlocking Your First Pull Up was created to help women gain strength and confidence, no matter where they’re starting from. It’s not just about getting your chin over the bar - it’s about unlocking a new level of power and control in your body.

Whether you’re chasing your first pull-up or your tenth, we’re here to support you every step of the way.

To get started, head to the On-Demand Section of the MWU App and watch the first episode. 

Let’s get stronger - together. 

Join Move With Us Platinum Membership today to add our On-Demand Pull Up Series to your training split.