Go From 0 to 10 Pull-Ups In A Row (FAST!)

Pull ups are a great muscle building exercise. But there’s a reason why so few are able to accomplish this impressive feat of strength and unable to do enough reps to truly maximize the muscle building benefits of this exercise. In this video, I’ll explain why that is, how to improve your pull ups, and then give you a full pull up progression workout designed to quickly take you from 0, 2, 4, 8 — or wherever you’re at in your pull up journey — to 10 pull-ups in a row and beyond. Yes, this is essentially a tutorial covering “how to do pull ups” for beginners!

Let’s begin by covering why pull ups are so difficult in the first place. First, with pull ups, whether you weigh 150 or 300 pounds, that’s the weight you’ll have to overcome with each rep. Second, pull ups are not just a back exercise. No matter how strong your bigger back muscles or biceps get, if you have weak links in the chain, it will limit you from improving your pull-ups. There are 3 steps to solving these.

The first step is to change the way you train your pull ups for strength improvements. If you currently can’t do any pull-ups or can’t do more than 4 in a row, we will use 2 other exercises to quickly build your strength. The first exercise is the inverted rows. The second exercise that trains your body in a vertical manner (like the pull up) is the assisted negative pull ups.

Once you’re able to do between 5 to 7 pull-ups in a row, that’s when you’re ready for your pull up progression. You’re going to do sets of anywhere between 2-5 reps (at least 2 reps away from your max effort). You’ll do a set, rest for 30-90 seconds, do another set, and repeat until you reach a total of 20 reps. The goal is to overtime comfortably reach a total of 30 reps. Next, get yourself a few resistance bands. Loop one around the top of a bar just like this and put your feet into it. The band will exert force upwards as long as you stand on it, effectively reducing the amount of resistance you need to overcome with each rep. Choose a band that enables you to do between 6-12 reps.

So, once you get to 8-9 reps in a row yet can’t quite break through 10, you’ll simply use the same routine as the 5-7 group but with more difficulty. For the bodyweight pull-ups, add a 5lb weight either with a weight belt or a dumbbell between your feet. For the banded pull-ups, switch to a thinner band or take one foot out to lessen the support.

The next step in how to improve your pull ups is to strengthen common weak links in the chain. The first is the core; to best replicate the intense demands placed on the core from pull-ups, we can use what’s known as a long lever rocking plank. The second is the lower traps; we’ll use scapular pull ups to train it.

Here’s the game plan (i.e., THE pull ups workout program suitable for beginners). Reference your current pull up ability — and progress accordingly from there.

0-4 Pull-Ups:
Inverted Row: 4 sets of 8-12 reps
Negative Pull-Ups: 5 sets of 5 reps (progress to 5 second descents each rep)
Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds)
Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position)

5-7 Pull-Ups:
Pull-Ups: Sets of 2-5 reps staying 2 reps away from failure (aim for 20-30 reps total)
Banded Pull-Ups: 3 sets of 6-12 reps
Inverted Row: 3 sets of 8-12 reps
Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds)
Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position)

8-9 Pull-Ups:
Weighted Pull-Ups: Sets of 2-5 reps staying 2 reps away from failure (aim for 20-30 reps total)
Banded Pull-Ups: 3 sets of 6-12 reps
Inverted Row: 3 sets of 8-12 reps
Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds)
Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position)

It can easily be used as a full back workout performed once a week, or if you train back twice a week, you can plop in a couple of the exercises into each day. As you use this plan, you’ll also want to re-test your max pull-ups every month and then move on to the next level as your strength improves.

Even if you can’t do any pull ups right now, use this workout, stay consistent, and just like countless others have experienced from my past pull up videos, you’ll be blown away with just how quickly your pull ups increase. That’s the true power of science.

And if you’re looking to apply this science-based approach to the rest of your training to make faster gains and build a body you’re proud of, take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:

DOWNLOAD FREE PULL UP WORKOUT PROGRAM PDF HERE:

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[DNg-zmue]

Dude I've been doing lat pull downs for years, zero pull ups. After a month on this program, I went from 0 - 5. It was like magic when I felt my body start going up! Thanks Jeremy!!!

[sulezraz]

3:09 Inverted Row - lower angle to increase difficulty
3:43 Slow Negative Pull-Ups - hold top position for a few seconds with a 5 sec eccentric.
4:35 High Volume-Low Reps - Sets of 2-5 reps staying 2 reps away from failure (aim for 20-30 reps total).
5:30 Banded Pull-Ups
6:54 Strengthen Weak Muscles - Core has highest activation for pull-up more than back and biceps. Long Lever Plank 7:33.
8:22 Scapular Pull-Ups

[dizarky]

This video has been huge for me. This year's goal was to be able to do 1 clean singular pull-up. 114 days ago, I couldn't have dreamt of completing even half of one, but today marks the first time that not only did I do 1, but I was able to do 3 sets of 5 reps with no assistance and with clean form. Thank you so much for this video!

[harshitx]

Leaving my exams aside for some more gym education

Edit: Bois it was worth it scored 87% in the exams

[AthanCondax]

Getting from 1 to 2 pull-ups is insanely tough. Getting from 2 to 3 is really tough. Getting from 3 to 4 is moderate. You realize the first couple are the hardest. I would increase by 1 rep each week. But eventually I was increasing by 2 reps in a week, then by 3… pull-ups are tough because they have a steep learning curve but it gets significantly easier with time.

All this to say: don’t let it discourage you.

[mansouri]

I went from almost 1 pull-up to 4-5 pull-ups in about 3 months. This is amazing. Thank you Jeremy

[brendyturo]

I started resistance training 10 weeks ago. couldn't do a single pull-up. I'm now doing 3x10 every morning, less than 3 months in. If I can do it, you sure as hell can. Keep at it yall! <3

[ronaldolivier]

Jeremy and team, I've been following your channel for a few years now and can see so much growth and improvement - well done! Even under the current constraints of economy in recession, I cannot wait until I can afford going to gym again so that I can purchase a membership to your programme - it is something I have wanted to do since watching your first video, so well done for doing content marketing the right way!

[kane]

I've watched a bunch of your videos and just the quality is unmatched.. perfect pacing, perfect tone, perfect blend of everything. Thank you for what youre doing for humanity

[johnreyes]

What a big help! From 0 to 5 pull ups in a row now! It took me 1 month and 5 days to achieve my first pull up and 2 weeks to max 5 pulls.

[sony]

Just what I needed! Im stuck at doing 7 reps on my 1st set of pullups and then gradually doing less on the following sets. And im wondering why im not improving. Thank you for this.

[levil]

Jeremy is literally the best. Thanks for helping all of us change lives for the better !

[luthfirambe]

This works for me! I start to train in January 2023 with max Pull Up 4-5, so I start training with 2 reps x 10. Then in April I already can do 10 pull-ups. Now in June, I can do 10 pull-ups on 2-3 sets. That's awesome on me because I've been stuck for YEARS around 4-8 reps. Thank you, Jeremy! Keep going on sharing stuff right this!

[aaliyawaqar]

best video for pull ups ive seen so far...thank u for sharing all tips and tricks

[bobharris]

Best trainer on the internet. No ego, no shouting no, chest bumping. Just pure useful info with a touch of humor

[Erydanus]

I am the 300 lb person who has never done a pull-up. I recently started going to the gym and I'm using weight machines but I know that my core is extremely weak. These are definitely going to be great exercises to incorporate into back day to help my core!

[MrAlexLowen]

Jeremy really deserves all his subscribers. He's a great reliable source of information

[Saiarts_yt]

I am a big fan of using bodyweight rows and kneeling lat pulldowns. But I also do practice supinated and archer banded pull-aparts. You introduced me to these exercises and I am willing to give these a try soon. But really keep up the great video.

[pqsnet]

Great video. You really adress a lot of vital factors that most training videos dont even mention.
Also again, Great work with the pedagogic graphics!

[tmonkeys]

this is the best ever advice to improve pull ups. thank you for taking the time to explain with such details.