How to get the first pull up for calisthenics beginners
, by Wild Dynamics Team, 11 min reading time
Why the pull up matters
The pull up trains your upper back, lats, biceps, forearms, and core at the same time. It builds real world strength and carries over to climbing, rowing, and posture.
Benefits
- Builds strong lats and biceps without machines
- Improves posture through scapula control and tension
- Easy to scale with bands, rings, or tempo drills
- Pairs with push progressions for balance across the week
Your safe start checklist
- Warm up 6 minutes shoulders, elbows, wrists. Use this warm up guide.
- Grip help if needed. A little chalk helps a lot. Try Wild Grip liquid chalk.
- Assistance band so you can adjust intensity and volume, a great tool for learning your first pull up. Learn sizes in the bands guide.
- Bar height that lets you hang freely without scraping the floor.
Strict pull up technique in 5 cues
- Grip at shoulder width.
- Active hang by retracting and pressing down the shoulder blades (avoid shrugging).
- Pull elbows to ribs in a smooth path and keep the elbows slightly tucked in, do not flare them.
- Chin above the bar to finish the pull up and engage the full length of the muscle.
- Lower slow to a full dead hang each rep.
Common fixes
| Problem | Quick fix |
|---|---|
| Elbows flare wide | Rotate elbows in and think to ribs |
| Swinging legs | Squeeze glutes and keep the core tight |
| Cannot pull up from dead hang | Achieve at least 5 scapula pulls first |
Beginner progressions that work
Step 1 Bar hang and scapula pulls
Goal: 3 sets of 30–45 seconds hang with calm breathing and 8–12 scapula pulls. This builds shoulder rhythm and healthy tendon capacity.
Step 2 Australian rows
Use a low bar or rings at hip height. Keep a straight body line and pause at the top. Rows build the base; here rings shine for joint comfort. Consider wooden rings if you train outdoors often.
Step 3 Eccentric only pull ups
Use a box to start with your chin over the bar, then lower for 4–6 seconds. Two or three strict negatives go a long way for beginners.
Step 4 Banded pull ups
Loop a band over the bar and under one foot. Keep reps strict. When you can do 8 perfect reps, move to a thinner band from the equipment collection.
Step 5 First strict rep
Start from an active hang (scapula retraction), keep the elbows slightly tucked in, pull up in a controlled motion (no kipping), finish with a short squeeze on top and then lower slowly. Do not let loose at the bottom so you protect your elbows.
Helpful gear
Two day beginner program
Alternate Day A and Day B three times per week for 6 weeks. Keep one rest day between sessions, and add light core after training.
Day A Pull Foundations
- Warm up 6 minutes
- Bar hang 3x45s
- Scapula pulls 3x12
- Australian rows 4x12
- Eccentric pull ups 3x5
Day B Assisted Strength
- Band pull aparts 2x15
- Banded pull ups 4x8
- Ring rows 4x10
- Active hang shrugs 3x12
- Tempo negatives 2x3
Milestones to track
| Milestone | Target |
|---|---|
| Bar hang | 3x45s calm, no shoulder shrug |
| Scapula pulls | 3x12 smooth with pause |
| Rows | 4x12 clean, tougher angle |
| Eccentrics | 4x5 slow, 6s down |
| Banded pull ups | 4x6 thin band, strict |
When these markers feel solid, take our short Calisthenics Level Test. Also check out our blog about the first month of calisthenics.
Accessory work
- Grip: practice false grip on rings
- Biceps: ring curls for 10–12 reps
- Scapula: prone Y-T raises with control
- Core: hollow holds building to 30s
Stuck at top or bottom?
If you cannot pull from dead hang
If you cannot pull from dead hang, you need to work on scapula strength. The most effective exercise is scapula pulls. Once you get comfortable with them you can try to pull from dead hang again. The key is to squeeze at the top of the scapula pulls; this will strengthen the scapula and prepare it for the next step.
If you stall mid pull
Add 5–10 second isometric holds just below the sticking point, then 2 mini reps around that exact range carefully.
If you cannot finish with chin above bar
Use a thinner band and finish with a strong top squeeze for 1–2 seconds. Avoid craning the neck at any point.
Coach tips
- Train pulls fresh near session start
- Film one set weekly to review technique
- Make sure you get enough rest and good nutrition, both are very important
- Deload every 4th week to recover joints
Minimal gear, maximum results
- Resistance bands for assistance and tempo
- Wooden rings for rows and neutral pulls
- Liquid chalk 250ml for better grip outdoors
Training outside a lot? See ideas for portable calisthenics setups that fit in a backpack easily.
After your first pull up
Build from one to five strict reps with small volume across the week. Add light density sets and keep technique tight between attempts.
Next step: increase pull strengthFAQ
How many days per week should I train pull ups
Two or three non consecutive days works best, giving elbows recovery time between sessions for safer progress.
Are chin ups easier
Yes, they use more biceps than pull ups, which usually makes the first reps feel noticeably easier.
Should I do kipping
No. Keep strict reps while building strength, and save momentum for later practice phases.
How long for first pull up
About 6 to 10 weeks of steady practice, assuming you sleep well and keep nutrition consistent.
Do I need rings
No, but rings help technique and comfort, especially for sensitive wrists and shoulders.
What if my hands tear
File calluses weekly, moisturize lightly, and use chalk to reduce friction. You can also use wrist wraps to support and protect your wrists during training.
Should I lose weight
A small deficit helps while keeping protein high, ideally alongside gentle daily steps.
You got this. Keep reps clean and let small wins stack every week. 💪
