How To Get Your First Pull-Ups (Best Beginner Workout Plan)

you probably wonder why you can't do pull ups.

I know it's frustrating,

but my friend.

Don't be ashamed.

I couldn't do a pull up at first either,

and neither

could a lot of people that we have

already been helping out.

So let me prove that you can do pull ups, too.

But walking you through this complete guide

And on top of that, i will even share

the most optimal workout plan.

that you can use to master the pullup

so you know exactly what to work on,

starting with

because if you don't have the strength

to hang on

a bar for 5 seconds, I bet

with great strength.

I'm talking about the strength

generated by the forearm muscles.

This is

actually

why you can't

do a pull up.

make sure to hang around,

because in a few moments,

we are diving into some key exercises

to improve your grip strength

And I will

give away

a crucial piece of equipment

that helps you to master the pull up.

If you're forearms are already strong,

but you can't do a pull up.

Chances are one of the other

need some serious attention.

These are the lats, the biceps, the rhomboids,

the rear delts,

the scapula muscles, and the core.

you don't have to remember all of these,

but what helps is thinking about them

when performing Pull ups.

Oh wait.

That actually

means that you kind of have to remember them.

All jokes aside, it really works.

That is what we call mind muscle connection.

I'll make it easier for you

because I'll write down all the muscles.

Worked with each exercise in a bit.

enough about muscles.

Let's talk pullups.

I'm here to teach you the right kind of pullups.

Not these.

The technique is pretty simple.

of course, we don't expect you

to be able to pull up at this moment already.

That's why we move all the way back

to level zero.

and apply the principle

of progressive overload from here.

Which means that

I’ll increase

the intensity of the

foundational exercises

Starting with bar hangs.

It may sound simple, but it's a game changer

for building grip strength.

Find a horizontal bar or even a strong tree branch and simply

hang on for dear life.

it may seem like a small feat, but it's a giant step towards mastering the pull up

to strengthen the core muscles,

you should do the elbow plank.

Don't perform the elbow plank like 90% of the people with an arched back,

but make sure to have a straight line from head to toe.

Keep posterior pelvic tilt and feel your core burn

To train the muscles used during the pull up.

You can start with wall rows..

This exercise is like a sneak peek into the world of pullups.

Place your hands on the wall.

Lean back and pull your chest towards the wall before moving back

As a bonus, we want to give you

two exercises that you can do anywhere.

For example, at home.

This is the bicep curl,,

which you can just do with a bottle of water, a band, or even your pet.

The other one is the banded row,

which will develop the back muscles and improve mind muscle connection.

These two exercises will speed up

your progress to get you to the next level,

which begins with knee raises.

This exercise is like a two for one deal combining core and grip strength.

Hang from your pullup, bar your rings or even a branch

and lift those knees towards your chest as far as you can.

Make sure you control the movement as much as possible on the way up and down.

now it's time to work,

you scapula Pull-Ups.

Consider this your first stage of the vertical pull up movement.

Your scapulas are your secret weapon in the world of Pull-Ups as they are

the prime movers and activate your back muscles much better.

Hang from a pullup bar without bending your arms.

I repeat, do not bend

press your scapular downwards.

A cue that works great is to think about pushing your shoulders

away from your ears as far as you can.

To strengthen your back muscles.

You should do Australian Pull-Ups.

You can start in a diagonal line and then go more horizontal as you get stronger.

Focus on squeezing your scapula towards each other and push them down

for every rep to get the most activation of the back muscles.

This exercise will help you to build the right muscles for the big pull up reveal.

speaking of pulling.

If you were to pull up our app in the Google Play

or App Store and download it for free, you can check out all these variations

and many more by just typing in Australian.

In the app, you can also find over 40 different workout plans

for all training goals that are accessible from an ultra beginner level.

So go check it out.

Did I already mentione that good shoulder

stability will help with pullups.

two exercises that you can do on a daily basis to improve your shoulders.

Stability are lying towel pulls and seated wall slides

nYou ow have almost all the knowledge

you need to achieve your first pull up.

In this final stage, I'm about to unveil the exercises that will prepare you

for the ultimate test, the pull up itself

Let's kick things off with the jackknife.

a perfect exercise to get used to pulling your own body weight.

This leg assisted pullup exercise is adjustable

in intensity, making it perfect at any level.

put your feet on the floor and pull yourself up.

Focus on pulling with your arms

and only use your legs to assist you in the movement.

let's explore the magic of negative pull ups.

these are all about

a downward movement, which is a proven path to pull up success

We know that as a beginner, it's a struggle to get on top of the bar.

So here are some ways to get started.

You can use a box, ask a friend to help you, or if none of these options

work, you can always use a lower bar and perform the exercise with bent legs.

the last step for achieving the pull up is the band assisted pull up.

This exercise gives you full control of the movement.

If you paid attention, you already know how to perform the pullup,

But here's the twist.

When using bands, hold the bottom position of each rep

to eliminate the band's momentum and only use your muscles.

Start with a band that allows you to perform three reps and work your way up

to five repetitions with each band until you can perform bodyweight pull ups.

But wait.

To boost your progress and pull you over the finish line.

I've got two final exercises.

banded horizontal rows and banded door pull downs.

These are great

since they develop the pulling muscles and improve mind muscle connection.

The best part, you can perform them anywhere with just a pair of bends,

Which is exactly what I'm going to give away to one of you.

Follow these steps to enter and I will announce the winner in the next video.

This is the winner of the last giveaway.

Congrats.

Now that we have covered all the principle steps and exercise that you need to know

and work on.

Let me share the most optimal workout routine with all this information included.

And if you want to learn about the five best methods to increase your Pull-Ups,

click this video.