How to Get Better at Pull-Ups (Even If You Can’t Do One Yet)
Pull-ups are one of the most effective bodyweight exercises you can do. They build serious strength in your back, arms, core, and grip—and they’re a true test of your functional fitness. But let’s be honest: pull-ups are tough. If you’re wondering how to get better at pull-ups, whether to hit your first rep or increase your max, this guide is for you.
Why Pull-Ups Are So Effective
Before jumping into how to improve pull-ups, it’s important to understand why they matter:
- Total Upper Body Strength – Pull-ups target your lats, traps, rhomboids, biceps, and shoulders.
- Core Engagement – Proper pull-ups require full-body control, especially from your abs.
- Grip Strength – Just hanging on the bar builds serious forearm and hand strength.
- Minimal Equipment – All you need is a solid pull-up bar or power rack.
Both the GR3 Power Rack and GR3 Lite come standard with a built-in multi-grip pull-up bar, making them ideal for at-home progress.
What’s Holding You Back From Doing More Pull-Ups?
If you’re stuck at zero (or struggling to add reps), the roadblock is usually one of the following:
- Weak pulling strength – underdeveloped lats and upper back
- Lack of core stability – leading to swinging or poor form
- Poor technique – using too much momentum
- Limited grip strength
- Bodyweight-to-strength ratio – your bodyweight is the resistance
Good news: all of these can be improved with the right pull-up workout plan.
Pull-Up Progressions That Actually Work
If you can’t do a pull-up yet, or want to increase reps, use this step-by-step pull-up progression:
1. Dead Hangs
Build your grip and shoulder stability.
- Hang from a bar for 10–30 seconds
- 2–3 sets
- Use a rack like the GR3 or GR3 Lite for a secure setup
2. Scapular Pull-Ups
Learn to engage your lats at the start of the movement.
- From a dead hang, pull shoulder blades down and together
- 2–3 sets of 5–8 reps
3. Assisted Pull-Ups
Use resistance bands or a partner to lighten the load.
- Control both the pull and the lower
- 3–4 sets of 5–8 reps
4. Negative Pull-Ups
Start at the top and lower yourself slowly.
- Lower for 3–5 seconds
- 3–4 sets of 3–6 reps
5. Inverted Rows
Horizontal rows help build the foundation for vertical pulling.
Pull-Up Workout Plan for Beginners
Here’s how to train for pull-ups 2–3 times per week:
Day 1 – Strength Focus
- Dead Hangs – 3 x 20 seconds
- Scapular Pull-Ups – 3 x 6
- Assisted Pull-Ups – 4 x 5
- Hanging Leg Raises – 3 x 10
Day 2 – Control & Volume
- Negative Pull-Ups – 3 x 4
- Inverted Rows – 3 x 10
- Hollow Body Holds – 3 x 20 seconds
- Farmer’s Carries – 2 x 30 seconds
Use progressive overload—add reps, sets, or time weekly.
Train Your Core and Grip to Support Pull-Ups
Pull-ups aren’t just about your back. These exercises will build the stability and strength needed to control each rep:
- Planks (Front + Side) – Train your midline
- Hollow Body Holds – Reinforce pull-up positioning
- Hanging Knee Raises – Build core strength on the bar
- Farmer’s Carries – Improve grip strength
Best Equipment for Pull-Ups at Home
For consistent, safe pull-up training, you need a solid setup:
- GR3 Power Rack: Commercial-grade stability with a built-in multi-grip pull-up bar
- GR3 Lite Power Rack: A compact, budget-friendly version of the GR3 with the same pull-up features
Both racks are perfect anchors for bands, bars, and rows, letting you train pull-up progressions without needing a gym membership.
Final Tips to Get Your First Pull-Up (or More Reps)
- Be consistent—train pull-ups 2–3x per week
- Focus on form, not momentum
- Mix vertical and horizontal pulling exercises
- Train your core and grip
- Use a stable setup like the GR3 or GR3 Lite to track progress
Ready to Crush Your First Pull-Up?
No matter where you’re starting from, you can learn how to get better at pull-ups with the right plan—and the right tools. The GR3 and GR3 Lite give you everything you need to progress from zero reps to full sets, safely and effectively.
