How To Do Pull Ups for Beginners

If you suck at doing Pull Ups & Chins Ups and can’t even perform a single rep, then you should give these assisted pull up variations a try…

Pull Ups are one of the best exercises you can do for building up your upper body. They work multiple muscles in your back, arms, chest, core, etc. and they develop real world functional strength.

The only problem is that pull ups & chins ups are hard as heck!

They are very advanced exercises and it can be hard and frustrating for beginners to perform even a single rep, let alone master them and perform multiple sets and reps.

However, there are some simple assisted pull up variations that you can perform in your workouts to help build up your strength and work capacity. Doing these assisted pull up variations will help you to eventually work your way up to doing proper pull ups and chin ups with your entire bodyweight.

Watch The Video Below To Learn How You Can Perform Pull Ups…

Note: if you can watch the embedded video above, Click Here to watch the video on my YouTube channel.

Progressive Pull Up Program…

If you would like more tips and tricks for mastering Pull Ups & Chin Ups, then I highly recommend that you download a copy of the “Progressive Pull Up Program”. This will take you through a complete step-by-step graduated pull up training system.

It doesn’t matter if you are brand new to working out and have never even attempted a pull up before, or if you’ve been busting your butt in the gym for months on end and just can’t get your chin over the bar, the Progressive Pull Up Program will strategically take you through the entire process of conquering one of the hardest exercises in the gym… The Pull Up!

All phases of training are covered in detail – from the out of shape beginner who can’t even do a single pull up with bodyweight, right on up to the advanced bodybuilder who can bang out multiple sets of weighted pull ups!

Progressive Pull Up Program
Click Here to download your copy of the Progressive Pull Up Program.

About The Author


Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you...


  • If you suck at doing Pull Ups & Chins Ups, try these assisted variations… Rubber Band Pull Ups & Foot Assisted Negative Pull Ups. These variations will help build up your strength and work capacity for doing proper full range of motion pull ups and chin ups.

  • Mike Scoffone

    My Son is 14. He isn’t a big guy but he wants to be. He looks like a zero fat content kid, so he has no problem with his own body weight exercises, i.e. he can do legless rope climbs and pull up and so on.
    My advice is to to do deep knee squats on balance boards (no weights) and other core targets. But I think i’m being over protective as a Dad. What do you think are the safest ways for youths to break into lifting, or could you outline the evolution of a body builder? I should say he is a baseball player so he needs power and speed.
    Hopefully this is a good topic for you- thanks for all your great advice over the years- a lot of the time I need to delete your emails because I don’t have time- but just seeing them encourages me to take some time for my health.

  • Mike Scoffone,

    This is a good question. I’ll make a video covering bodybuilding workouts for teenagers. In my case I started working out with my dad back when I was only 12 years old.

  • Rachel

    Thanks for sharing this.
    I am beginning to workout now.
    Your tips are spot on and easy to full.