Yes, Pull-ups are hard and the lack of progress can be frustrating. But as with all exercises, you can get stronger at them using the right methods. Here are 10 ways to get stronger at Pull-ups fast.

1. Avoid Machines. Machines balance the weight for you and force you into fixed motions. The strength you build on the Lat Pull-down and the Assisted Pull-up Machine won't carry over to Pull-ups. Don't use them.

2. Use Resistance Bands. Attach a resistance band to your pull-up bar and loop it around your knee, like in this video. I have Iron Woody bands: they're cheap & quality. Check their Assisted Pull-up Package.

What's the difference with the Assisted Pull-up Machine? Resistance bands only help you in the bottom position. You'll have to do most of the work in the top of the movement. Assisted Pull-up Machines help you from start to finish.

3. Do Chin-ups. Chin-ups (palms facing you, like in the top picture) are easier than Pull-ups (palms away). Start with Chin-ups. Once you can do 5 reps with proper technique switch to Pull-ups. You'll be able to do at least 1 rep.

4. Get Help. Ask someone to grab you by your side and help you on the way up. Do most of the work yourself: don't push off with your legs too much. Pull yourself up using your back muscles as if no-one was helping you.

5. Use Momentum. Pull yourself up while using hip drive like Jesse Marunde in this video. Once you can do about 5 Pull-ups this way, drop the hip drive and use strict technique again.

6. Do Negatives. Grab your pull-up bar and get yourself in the top position by jumping up. Lower yourself slowly and jump back up on each rep. 5 sec count on the way down is enough. Expect lots of soreness using this method.

7. Grease The Groove. Get a doorway pull-up bar and do 1 Pull-up or Chin-up every time you pass the bar. Read this & this for more info.

8. Do Multiple Sets of Low Reps. Start with 10 sets of 1 Pull-up. Take as much rest between sets as you can. When 10x1 gets easy, switch to 10x2. Continue until you can do 10 sets of 5 Pull-ups.

• 10 sets of 1 Pull-up
• 10 sets of 2 Pull-ups
• 10 sets of 3 Pull-ups
• 10 sets of 4 Pull-ups
• 10 sets of 5 Pull-ups

Once you can do 10x5 Pull-ups, you'll be able to do 10 Pull-ups on your 1st set when going all out. Remember: if you can't do 1 Pull-up, do Chin-ups using the same approach. Worst case use a resistance band.

9. Armstrong Pull-up Program. Guaranteed to get you to 20 Pull-ups within 8 weeks if you stick to the program. Read the guide. Check also the Recon Ron Pull-up Program which is similar.

10. Believe. Drop your excuses. You're not too heavy and being a woman or old doesn't matter. Others have gotten stronger at Pull-ups and so can you. Here's some proof that you can do it.

• Body-weight Is Irrelevant. Check this video of Jesse Marunde doing 21 Pull-ups at 310lbs body-weight. Granted he uses hip drive, but still.
• Gender Is Irrelevant. Watch this video of Eric Cressey's girlfriend doing 8 neutral grip Pull-ups. Neutral grip (palm facing each others) is easier than Pull-ups but harder than Chin-ups by the way.
• Age Is Irrelevant. Video of a 68 year old doing 8 neutral grip Pull-ups.

It's all about strength. And strength will come if you keep working at it. That's the 1 thing you must keep in mind all the time: the only way to get good at Pull-ups, is to do Pull-ups. Lots of them.

What's my favorite way to get stronger at Pull-ups? Grease The Groove using resistance bands until you don't need them anymore. You should be able to go from 0 Pull-ups to 1-3 good ones within 4 weeks.

Understand there's a difference between strength and endurance. If your goal is strength, switch to Weighted Pull-ups asap. Start with 2.5lbs/1.25kg for 3x5 and add 2.5lbs/1.25kg each session for example.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

Pull-ups & Chin-ups force you to lift your own body-weight. They are the best strength training exercises you can do for upper-body strength & muscle mass. Unfortunately Pull-ups & Chin-ups are hard. Very hard.

If you're a beginner, chances are you can't do 1 Pull-up or Chin-up. This article will not only teach you how to do Pull-ups & Chin-ups with proper technique, but also how to get stronger at them so you can do the weighted versions.

What are Pull-ups & Chin-ups? Hang on a pull-up bar with straight arms & pull yourself up until your chin passes the bar. The difference between Pull-ups & Chin-ups is in the grip:

• Pull-ups. Palms facing away. Less biceps, more back. Harder.
• Chin-ups. Palms facing you. Work your biceps more. Easier.

Other Pull-up variations include: palms facing each others, thumbless grip, towel Pull-ups, Fat Bar Pull-ups, Mixed Grip Pull-ups, Horizontal Pull-ups, Kipping Pull-ups, etc. This article deals with Pull-ups & Chin-ups.


Pull-ups vs. Chin-ups. Image credit: Susan NYC & Brainy Brimstone

Benefits of Pull-ups & Chin-ups. StrongLifts 5x5 program includes Pull-ups & Chin-ups for the following reasons:

• Build Muscle. Pull-ups & Chin-ups force you to lift your own bodyweight. This stresses your body, building the muscles of your arms & back.
• Grappling Strength. Pull-ups & Chin-ups help any sport which involves gripping, grappling & pulling, like MMA or Rock Climbing.
• Carryover. Get stronger at Pull-ups & Chin-ups and you'll get stronger on the opposite movements: the Overhead Press & Bench Press.
• Shoulder Health. Balancing press exercises like the Bench Press with pull exercises like Barbell Rows & Pull-ups prevents muscle imbalances.

What Do You Need for Pull-ups & Chin-ups? A Power Rack with a Pull-up bar works best. Or a Doorway Pull-up bar. Any surface where you can hang from at arm's length will do for Pull-ups & Chin-ups.

What if You Can't Do 1 Pull-up or Chin-up? Whatever method you choose: pull yourself up as if nothing/nobody was helping you. Pull-ups & Chin-ups feel very different without assistance. And always try to beat your previous record.

• Chin-ups. Chin-ups are easier than Pull-ups. If you can't do 1 Pull-up, try Chin-ups. Alternate Chin-ups with Pull-ups when you get stronger.
• Resistance Band. Attach a resistance band to your pull-up bar and loop it around your knee, like in this video.
• Ask For Help. Ask someone to grab your side with his hands. Let him help you on the way up by squatting down & pressing up.
• Kipping Pull-ups. Swing your hips while pulling yourself up until you get stronger. Check how Jesse Marunde uses his hips on the last reps.
• Routine. You can also try this strength training routine to increase your strength on Pull-ups (or Chin-ups).
• Use Momentum. Jump up & use momentum. Control yourself on the way down. This one will get you a sore back & arms. You're warned.

I'm too Heavy For Pull-ups & Chin-ups. Your body-weight is not the problem. Strength is. If you want to get stronger at Pull-ups & Chin-ups, do them more. Here's Jesse Marunde doing 21 Pull-ups at 310lbs body-weight.

Click here to view the embedded video.

Assisted Pull-up Machines & Lat Pulldowns. Stay away from both. If you want to get stronger at Pull-ups & Chin-ups, do Pull-ups & Chin-ups. The strength you build on machines doesn't convert to Pull-ups & Chin-ups.

• No Balance. You don't have to balance yourself on machines. You'll lose strength when switching to Pull-ups & Chin-ups: they're harder.
• Mental Factor. You're using less strength on the Assisted Pull-up Machine because you know the machine is helping you on the way up.

Once again: if you want to get stronger at Pull-ups & Chin-ups, do Pull-ups & Chin-ups. You're losing time with machines. If you can't do 1 rep, try the above methods. You'll be able to do 1 Pull-up/Chin-up within a month.

Weighted Pull-ups (or Chin-ups). Image credit: Beast Skills

Weighted Pull-ups & Chin-ups. Once you can do 10-15 Pull-ups or Chin-ups in a row, add weight to keep the exercise challenging. Here's how:

• Dumbbell Between Legs. Gets you an ab workout too. Doesn't work once you're using more than 10-20kg.
• Rucksack. Wear a rucksack & put plates in it.
• Belt & Chain. What I do. Wear a belt. Suspend plates from a chain, attach the chain to your belt.

Pull-up & Chin-up Technique. Start each rep from a dead hang with straight elbows. Clear the bar with your chin on every rep.

• Squeeze The Bar. And put the bar close to your fingers, not in the palm of your hand. It minimize callus formation.
• Breathe at The Bottom. It's easier to breathe at the bottom. Take a big breath before pulling yourself up.
• Chest Up. Don't let your shoulders go forward: it's unhealthy for your shoulders. Lead with your chest up & keep your shoulders back.
• Look Up. Never look down during Pull-ups & Chin-ups. Look at the bar. Look where you're pulling yourself up to.
• Elbows to The Floor. Drive with your elbows to the floor. This involves your stronger back muscles more.
• Bend Your Legs. And cross your feet. Letting your legs hang means less strength in my experience. Squeeze your glutes on the way up.

Common Errors. Most common error on Pull-ups & Chin-ups is cheating the range of motion by not going low or high enough on each rep.

• Not Straightening the Arms. Start from a dead hang with straight elbows, like on the picture above. No partial Pull-ups/Chin-ups.
• Shoulders Going Forward. It's bad posture & bad technique. Lead with your chest up while driving your elbows to the floor.
• Using The Hips. Keep your legs inline with your torso, unless you're doing Kipping Pull-ups.
• Chin Over Bar. Nose or forehead against the bar is a partial Pull-up/Chin-up. Chin over bar unless you're not strong enough yet.

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