How to Learn Pull Ups (for beginners)

I get so many questions from you guys on how to do pull ups or how I got good at pull ups.

▶️ Full video with all the details is here:

✨TikTok - @junagjata
✨IG - @theofficialjuna

So these are the three things I mastered to go from 0 to 6 pull ups over the course of the past year.

1. Scapular Retraction - pulling your shoulder blades down at the bottom of a pull up to recruit your back for the movement. You can practice these on a bar, on the ground, or with the lat pull down machine (full details in the full youtube video linked above)
2. Banded Pull Ups - I would start with a band, and once I could do 4 sets of 4, I would move to the next thinnest band until I was using the absolute thinnest.
3. Slow Negatives - jumping up to the top of the bar, slowly lower yourself down. the slower you lower, the harder. If you can do a REALLY slow lowering, you can do a pull up.

#pullups #fitness

[Mocorn]

This is not a tiny girl, utter respect to you for getting this far. I'm inspired :)

[MotoStromImran]

You have shown the reality rather than showing "how to do pull ups in 10 minutes"....kudos to you

[notchback]

Using the bands really helped me make a good mind muscle connection with my back muscles which helped my pull ups tremendously, Great info 👍🏻

[asunraychan]

The​ most​ impressive​ thing is​ you​ can​ do​ pullup​ even​ you​ are​ not​ skinny.​ It​ means​ your​ upper​ body​ is​ super​ strong.​ I​ have​ the​ same​ build​ as​ you​ an​d​ I​ hope​ I​ can​ do​ it​ too.

[tpespos]

Yoo MAAAD RESPECT ✊🏻 any girl I see that can do 1 standard pull-up has my respect but 6 💪🏻 keep it up!

[anjanchakraborty]

I couldn't do 1 pull up before. But after practicing 2 month I can do 10. And I am very proud of myself. Sorry for my bad English

[sharifp]

Slow negatives is probably the single best workout she showed to help you with pull ups. I went from barely doing 1-2 pullups to being able to do 7-8 complete pull ups (Dead hang to chin clearing bar no kip) in probably 3-4weeks.

[Tkmysn]

Imo grip is also important, because if we never do this, the fingers/hands are also painful.

[marssapphire]

This year is gonna be the year I can do a pull up😎

[rachelyy]

I’m a pole dancer but I have arms like twigs, and I know pull-ups will help me greatly! I put myself off really learning pull-ups because it felt easier to believe I didn’t ‘look the part’. This breakdown is really inspiring though and all I can say is that everyone’s bodies look different – it’s not always what you look like but what you can do. I don’t know why people are asking about your weight, rather than commenting solely about your amazing strength!

[IKECH]

Negatives helped me a lot too, but I would jump and hold my chin above the bar for 3-4 seconds and then come down slowly. Helped a ton!

[westpro]

I’m very very impressed — to be able to do 6 pull-ups with your frame is damn impressive - you’re legit • keep pushing and showing the women what’s possible

[alanreddy]

Congrats! You were awesome before hand and you really put in some work to get that level results. Great physique btw♥️ Keep it up!

[morenitascorp]

Yay you!! Im gonna add to my bucket list vs avoiding as Ive done since a tot thx for the tips and idea

[Jack-urin]

UTTERLY FANTASTIC ! Now that’s how to get things done ! Thankyou so much for this video !

[TalodaUZB]

You are so strong sister . Dont stop 💪👍

[goldencalf]

Nice work. You set yourself a goal, worked hard and systematically went about achieving it.

[priyak]

You go woman🙌🏽 You just inspired me to train hard again so I could also do pull-ups again (at my fittest I was once able to do over 20), I know it’s not gonna be easy but I’m dedicated and I got faith, so thankyou for that🙏🏽

[Nush]

THE RESISTANCE BANDS OMG YOU’RE SO SMART. IM GONNA TRY THIS

[ThinkerTinker]

You are wonderful to watch and hear. You're a great coach.