Most people can’t do a clean pull-up not because they’re weak, but because they skip the basics.
Here’s how to go from zero → full reps → weighted pull-ups.
🔹 Step 1: Negatives (Beginner)
Jump up or use a chair to get your chin above the bar.
Lower yourself down slowly (3–5 seconds).
3×5 reps, 2–3x per week.
👉 This builds the exact strength you need for your first pull-up.
🔹 Step 2: Full Pull-ups (Intermediate)
Grip the bar shoulder-width.
Engage your back (pull shoulders down).
Pull until chin clears the bar, then lower under control.
Start with 3×3–5 reps, add one rep per week.
🔹 Step 3: Weighted Pull-ups (Advanced)
Once you can do 10+ clean bodyweight reps, add weight.
Use a dip belt or hold a dumbbell between your feet.
Start with +2.5–5kg for 3×5.
👉 This is how you keep progressing when bodyweight isn’t enough.
✅ Key Tips
Train pull-ups 2–3x per week.
Focus on form over reps.
Pair with rows & core work for faster gains.