To get your first pull up, you should focus on building pulling strength with exercises like assisted pull ups, inverted rows and dead hangs.
Most beginners can achieve their first pull up in 2-8 weeks with consistent training.
Why pull ups feel difficult for beginners?
Pull ups are one of the hardest bodyweight exercises because you have to lift your entire body using your upper body.
They mainly train:
- Back
- Biceps
- Grip strength
If these muscles are not strong enough yet, a full pull up will feel impossible at first — and that’s completely normal.
What if you can’t do a pull up yet?
If you can’t do a single pull up, don’t worry. Most beginners start here.
Instead of trying full pull ups right away, focus on building strength with easier exercises.
Best exercises to get your first pull up
These exercises will help you build the strength needed:
1. Inverted rows
- Use a low bar
- Keep your body straight
- Pull your chest to the bar
Aim for 8–15 reps
2. Assisted pull ups
- Use a resistance band or support
- Focus on full range of motion
Aim for 5–10 reps
3. Negative pull ups
- Jump or step up to the top position
- Lower yourself down slowly
Aim for 3–5 controlled reps
4. Dead hangs
- Hang from a bar as long as possible
Aim for 20–40 seconds
This builds grip strength and gets you comfortable on the bar.
How often should you train pull ups?
For beginners:
- 2–3 times per week
- Rest at least one day between sessions
Consistency is more important than training every day.
How long does it take to get your first pull up?
Most beginners can achieve their first pull up in:
- 2-4 weeks if already somewhat strong
- 4-8+ weeks if starting from zero
Everyone progresses differently, so focus on steady improvement.
Quick tip: how to do a pull up correctly
Proper form is important from the start:
- Start from a dead hang
- Pull your chest toward the bar
- Keep your body controlled (no swinging)
- Lower yourself slowly
For a full guide, check out my comprehensive guide on pull ups.
How to improve faster
To speed up your progress:
- Train consistently
- Focus on controlled reps
- Don’t skip easier progressions
- Improve your grip strength
Getting your first pull up might feel difficult, but it’s completely achievable and small improvements each week will get you there.
Start with the basics, stay consistent, and focus on gradual progress. Before you know it, you’ll be doing your first full pull up.
