How do I do a pull-up if I can't do one yet?

Train the pull-up in smaller pieces: dead hangs, slow negatives, band-assisted reps and lat pulldowns, a few times a week. Most people can get a first strict pull-up in somewhere between 4 and 12 weeks. It depends on how heavy you are and how much pulling you do already.

The four building blocks

• Dead hangs: hang from the bar with straight arms for 20 to 40 seconds. This builds grip and shoulder strength.
• Negatives: jump or step to the top of the pull-up, then lower yourself for 3 to 5 seconds. Do 3 to 5 reps.
• Band-assisted pull-ups: loop a resistance band over the bar and stand in it. Use a thinner band as you get stronger.
• Lat pulldowns or rows: these build the same muscles with a load you can adjust.

A simple weekly plan

Three days a week, with a day off between them:

1. Dead hangs: 3 sets of as long as you can hold, up to 40 seconds
2. Negatives: 3 sets of 3 to 5 reps, slow
3. Band-assisted pull-ups: 3 sets of 5 reps
4. Lat pulldown or row: 3 sets of 8 to 12 reps

Add a rep or a second when it feels easy. When negatives feel boring, try the real thing.

What the rep should look like

Start from a full hang, pull your shoulder blades down first, then pull your chest toward the bar until your chin clears it. Lower back down under control. No kipping, at least while you're building the strength.

If you're stuck

Being heavy makes pull-ups harder, and that's just physics. It doesn't mean you're doing anything wrong. Keep training, keep eating enough, and the numbers move. Adding more rows during the week often unsticks people.

A first pull-up takes weeks, so it helps to have a reason to keep turning up. Your sessions can count in League of Fitness when they sync from Apple Health, and your head-to-head history with daily opponents shows that you have been at it.

Stop if you feel a sharp pain in your shoulders or elbows. If it doesn't settle within a few days, have a doctor or physical therapist look at it.