Master the Pullup

Use this personalized plan to conquer a classic

Guys avoid pullups for mostly one reason: They’re hard. And if you can’t do even one, it’s embarrassing to just hang there. Memories of seventh-grade gym class, matchstick arms, and laughing classmates aren’t easily forgotten.

But if you can’t complete at least 10 in a row with perfect form, or haven’t boosted your total by three or four in the past year, you’re missing out. The pullup is the best way to work the biggest muscle group in your upper body: your latissimus dorsi. If you’re not improving, they’re not growing.

The solution? Use our custom guide to crossing the bar. Because the pullup is a body-weight exercise, it requires a different approach than the bench press and arm curl.

Instead of adjusting the amount of weight you lift to match your workout—as you would with free-weight or machine exercises—you’ll adjust your workout based on your ability. So the number of pullups you can do will dictate the routine you follow. This ensures that you’re always using the right pullup plan for you—whether you can already pump out double-digits or can’t yet manage a single one.

The result: You’ll have a better body—and the ghosts of junior high will finally be laid to rest.

Test Your Limit

Before you get started, determine how many pullups you can do.

Here’s the drill: Hang from a pullup bar using an overhand grip that’s just beyond shoulder-width apart, your arms completely straight. Cross your feet behind you. Without moving your lower body, pull yourself as high as you can; your chin should rise above the bar. Pause momentarily, then lower your body until your arms are straight, and repeat.

Record your total, then find the pullup routine below that corresponds to your best effort. Do that workout twice a week, resting at least 2 days between sessions.

After 4 weeks, retest yourself. Depending on your score, either advance to the next workout or repeat the same routine for another 4 weeks.

Your Best Effort: 0 to 1

The problem: You’re not strong enough to lift your body weight.

The fix: Turn your weakness into an advantage with heavy “negatives.” Doing only the lowering portion of an exercise with a heavier weight than you can lift is a fast way to build strength.

How to do it: First, a couple of definitions.

– Chinup: This is the same movement as a pullup, but you’ll use a shoulder-width, underhand grip. Because your biceps are more involved, it’s a little easier than the pullup.

– Neutral-grip pullup: Again, it’s the same basic movement, but you’ll grip the parallel bars of the pullup station so your palms are facing each other. This is harder than a chinup, but not as hard as a pullup.

Now follow the workout schedule below, using this method of performing negatives: Place a bench under a pullup bar and use it to boost your body so your chin is above the bar. Then take the prescribed amount of time — either 5 to 6 seconds or 8 to 10 seconds — to lower your body. Once your arms are straight, jump back up to the top position and repeat. Rest for 60 seconds after each set.

Week 1: Chinup : 3 sets : 5–6 reps : 5–6 seconds

Week 2: Neutral- grip pullup : 3 sets : 5–6 reps : 5–6 seconds

Week 3: Neutral- grip pullup : 2 sets : 5–6 reps : 8–10 seconds

Week 4: Pullup : 2 sets : 5–6 reps : 8–10 seconds

Your Best Effort: 2 to 4

The problem: You can’t do enough repetitions to fully develop your mind-muscle connection, limiting your ability to become stronger.

The fix: Do more sets of fewer repetitions. The reason: The first one or two repetitions in a set are the “highest quality” ones, meaning that’s when the most muscle fibers fire. By doing several sets of one or two repetitions, you’ll activate more total fibers and better develop the communication pathways between your brain and muscle—increasing strength quickly.

How to do it: Take the number of pullups you can complete and divide it by two. That’s how many repetitions you’ll do each set. (If your best effort is three, round down to one.) Follow the workout routine below, doing the number of sets indicated and resting for the prescribed amount of time after each. Note that after 2 weeks, you’ll increase the repetitions you do in each set.

Week 1:  8 sets : 50% of best effort : 90 seconds rest

Week 2:  8 sets : 50% of best effort : 60 seconds rest

Week 3:  8 sets : Best effort : 90 seconds rest

Week 4:  8 sets : Best effort : 60 seconds rest

Your Best Effort: 5 TO 7

The problem: You have strength but lack muscular endurance.

The fix: Focus on doing more total repetitions than normal—regardless of the number of sets it takes. For instance, instead of doing three sets of six, for a total of 18 repetitions, you’ll shoot for 30 repetitions—even if that means you have to drop down to sets of three, two, or one. This will rapidly improve your muscular endurance.

How to do it: Perform as many pullups as you can, then rest for 60 seconds. Repeat as many times as needed to do 30 repetitions. Each workout, try to reach your goal in fewer sets.

Your Best Effort: 8 TO 12

The problem: You’re too strong for your body weight.

The fix: Make yourself heavier by doing pull-ups with added weight. You’ll boost your absolute strength, which increases the number you can do with just your body weight.

How to do it: Attach a weight plate to a dipping belt and strap it around your waist. (If your gym doesn’t have one, you can hold a dumbbell between your ankles.) Use a weight that’s about 5 percent to 10 percent of your body weight, just enough so you’ll be doing only two or three fewer repetitions than your best effort. Do four or five sets, resting 60 seconds after each.