How to learn to pull up on a horizontal bar from scratch at home

One of the best workouts for strengthening your upper body is pulling up on a horizontal bar. It works your back, arms, shoulders, and core, so it’s a full-body exercise that needs very little equipment. Pull-ups may seem like an insurmountable task to those who are just starting out, but anyone can learn to do them at home with the correct method.

You don’t have to be an experienced exerciser or possess a lot of strength to start. You can build the muscles and technique required to master the pull-up by beginning with some simple exercises and working your way up. Consistency and patience are essential.

This article will walk you through the process of strengthening your body from the comfort of your own home, starting with simpler exercises and working your way up to full pull-ups. Now let’s get going!

Pull-up rules

You should carefully consider the execution technique before beginning any training in order to avoid getting hurt. The most common error made when pulling up is to bring the shoulders together, which can harm the cervical vertebrae and, in the worst situation, cause an intervertebral hernia.

You cannot swing; instead, the exercise should be done with the body upright. If this rule is broken in the army or during competitions, the attempt will not be recorded. Furthermore, adherence to this guideline ensures that there won’t be any injuries.

What hinders beginners

Beginners frequently struggle to learn how to get back up. This is due to observable factors.

The most typical ones are:

• Excessive weightdue to which muscle strength is not enough to pull yourself up over the bar. You should lose it with the help of specialized training.
• Low level of general physical fitness. This should be corrected with the help of training aimed at developing strength, agility and endurance.
• Insufficient development of the auxiliary muscles. It is necessary to focus on their development.
• Incorrect exercise technique. This deficiency can only be corrected by regular practice and will help to avoid uneven muscle development.

Method of lowering your own weight

Numerous experts and professionals have provided descriptions of how to learn how to pull up on a horizontal bar from scratch, and numerous techniques and exercises have been compiled. The first thing you should do is start with "negative" pull-ups, or lowering your own weight.

When employing this technique, you must lower yourself from the most extended upper position while maintaining arm muscle tension. One intriguing aspect is to complete the repetition as slowly as you can.

Exercise at half the amplitude

Partial pull-ups with a partial amplitude are an additional effective exercise. At least 15 to 20 repetitions per approach should be the maximum number. They ought to be carried out extremely slowly. Compared to regular pull-ups, this exercise helps you pump more blood into your latissimus dorsi muscles, giving your muscles a "pump" effect.

The most read article in this section is "Glutamic Acid: What It Is, How It’s Used in Sports and Bodybuilding."

Training with a partner

The best pull-ups are done in pairs, where one person positions themselves behind the other and helps to pull up slightly by supporting the legs or lumbar area.

Repetitions per approach increase gradually, and once an individual reaches 8–10 repetitions, they are quite capable of pulling up on their own.

Exercises with insurance

During the early phases of independent training, you can handle the insurance availability:

1. The classic method is carried out with the help of a stool, standing on which you can pull yourself up, hanging in the upper position for a few seconds.
2. Using a rubber band that is tied to the belt and helps in the process of performing the exercise. In just a few days, you will be able to pull yourself up without its help.
3. When exercising in fitness centers, you can use a special exercise machine – a gravitron. It works on the principle of counterweight.

Pull-up methods (types of grips)

Pull-ups with a wide grip

Both amateurs and pros use pull-ups with a wide grip to maximize the development of the upper latissimus dorsi.

The following is the method for carrying them out:

1. When hanging on the bar, the arms are spread as wide as possible to the sides.
2. When exhaling, pull-ups are performed.
3. The angle of the elbows should be fixed in a position strictly perpendicular to the surface of the earth and not change, and the forearms should be parallel to each other.
4. The bar should be at the level of the upper chest, and the chin should be above it.
5. On the exhale, you need to slowly lower yourself down.

Reverse grip pull-up

Another pull-up technique using a reverse grip is employed to improve general physical fitness and effectively train the biceps.

Pull-up method:

1. In this case, the hands are placed at shoulder width or slightly closer to each other with the palms facing the person.
2. The elbows should not move apart during the repetition. They should always be along the person"s body and be strictly parallel to each other.
3. The legs should be bent.
4. Pull-ups are performed on the exhale.
5. You should hang for a while at the highest point, and then smoothly lower yourself to the starting position.

Pull-ups with an upper grip

The most common is the standard pull-up, which is performed with the "upper" or "regular" grip.

Pull-up method:

1. In this case, the hands are held on the bar, placed at a distance slightly wider than the shoulders, with the palms facing away from you.
2. Pull-ups are performed on the exhale.
3. The main requirement is to perform the exercise without jerking, swinging and writhing. This has an ineffective effect on the effectiveness of muscle training and is fraught with injuries to bones, joints and ligaments that are under increased stress.
4. After this, a smooth descent to the starting position is performed. The speed of performing pull-ups and return should be the same.
5. With experience and the proper level of physical training, professional athletes recommend increasing the duration of the descent compared to pull-ups by two or three times, which will allow you to develop your biceps much more effectively and increase your endurance.

Because of its adaptability, this exercise is the most popular because it works every muscle group, including the latissimus dorsi and biceps.

One-arm pull-ups

One of the most challenging pull-ups to date was created specifically for professional athletes and those who have mastered all previous variations with ease.

To start training this exercise, you should reach a general physical readiness level where a person can perform standard pull-ups in three to five approaches, nearly without stopping for fifteen to twenty repetitions.

The grip needs to be strengthened first, which can be achieved by simply hanging on one hand or doing pull-ups with burdens.

An excellent helper is a hand rubber expander. Choosing the hardest item from the selection available in stores is mandatory.

You need to take all of these precautions to shield yourself from potentially traumatic events that could occur on the horizontal bar during this exercise.

After that, you should perform "negative" pull-ups in the same manner as regular pull-ups. The athlete descends as slowly and fluidly as possible from the highest point on the spectrum.

Simultaneously, as you perform regular pull-ups, one hand gradually loses its ability to function smoothly, until eventually the second hand is completely abandoned during the exercise. Reducing the number of fingers gripping the bar during repetitions accomplishes this.

Eventually, the only purpose of the second hand will be to maintain the body posture. As a result, it will be feasible to complete a pull-up with one hand following challenging and taxing preparation.

One major challenge is that the human body naturally leans back; therefore, you must hold it as straight as you can using your back muscles.

It is strictly forbidden to relax the shoulder after an exercise to prevent injury, as this can cause the joints to rupture under the weight.

How to breathe correctly when pulling up

Breathing is a key component in pull-up performance. You should inhale as you descend and hold your breath until the start of the next repetition. This is essential to prevent back injuries and facilitate exercise performance.

How to learn to pull up for girls

You can teach girls how to pull up on the horizontal bar as well. Though it will be far harder for them than it is for men to start from scratch, it is still quite possible, as experts’ and trainers’ experience demonstrates.

You should adhere to a few fundamental guidelines in order to do this:

1. Bring your body weight in order, since due to weaker muscles, it will be very difficult to pull up with extra pounds.
2. Choose a thinner horizontal bar for training, due to the miniature structure of the hands and their weakness, compared to men"s.
3. For a strong grip on the bar, you should buy special gloves, which, among other things, will help to avoid the appearance of calluses.
4. Use a regular overhand grip, placing your hands shoulder-width apart.
5. Train your hands with a hand expander for two weeks of daily exercises. Do 30-50 repetitions in 3-4 approaches per day with each hand.
6. You should start learning pull-ups directly with “negative” exercises, lowering your weight. About 5-6 times in 3-5 approaches for 2-3 weeks.
7. At the same time, you need to train horizontal pull-ups on the Swedish wall. 10-15 times in 3-5 approaches per day for 2-3 weeks.
8. Then start doing pull-ups with support for 1-2 weeks, starting from 1-2 times in 3-4 approaches, gradually increasing the number of iterations.

Even the most fragile girl will be able to learn how to pull up after following these instructions.

The most read article in this section is "Body drying for girls." Don’t miss it. training regimen and a month-by-month nutrition menu in detail.

The key to learning how to pull up on a horizontal bar at home is to gradually increase your strength while maintaining consistency. Anyone can work their way up to performing full pull-ups by beginning with basic exercises like hanging from the bar, performing negative pull-ups, and gradually strengthening their grip and arm muscles. The secret is to practice movements that work your arms, shoulders, and back on a regular basis, with patience and persistence.

How to teach a child to pull up

Anyone can pull up on the horizontal bar, regardless of age. Learning this exercise from the beginning is easiest when a person is young because they are most flexible and capable of developing mentally and physically.

Two weeks of training with a rubber expander—the degree of rigidity to be chosen based on the specifics of each child—are needed to develop the wrists for a long hang on the horizontal bar.

After that, you can start training right away. Getting assistance from an adult who supports you and pulls you up is the most efficient method. You should practice multiple approaches per day for a month, progressively lowering the level of support so that the child can learn how to get himself up correctly.

What is the duration of the classes

When the human body is functioning at its peak efficiency, a training session lasts anywhere from 25 to 60 minutes. Experts recommend increasing the number of repetitions gradually rather than giving it your all on the first try. For one to two months, you must exercise at least four times a week.

How to learn in 1 day

Beginners frequently ask themselves what exercises, methods, and equipment they should use to master pulling up on the horizontal bar in a single day. Professional trainers all give the same unambiguous response to this question: it is impossible to start from scratch without a solid physical foundation. You must train consistently for at least a few days.

How to achieve results in a week

You can definitely accomplish your goals in a week. Even though there isn’t much time left, the task can be completed.

You should regularly engage in the following workouts:

1. Do "negative pull-ups" or, in other words, lowering your body.
2. Then move on to pull-ups with the help of another person who slightly helps, being behind.
3. The last step before fully performing the exercise will be pull-ups with a jump and swing.

Such a simple exercise as push-ups helps to develop triceps, abdominal muscles and shoulder corps. It is advisable to do it standing on your fists, since in this case more muscles are involved.

The younger a person is, the easier it is for him to learn how to pull up. Age is a major factor.

How to pull up more than 30 times

It is possible for anyone to learn how to pull up on a horizontal bar repeatedly—up to thirty times or more. Naturally, starting from zero is impractical; you need some sort of foundation. It is sufficient to pull up at least ten times each time you pass by your home’s horizontal bar.

It is quite possible to complete 30 repetitions in a span of two to three weeks, depending on your level of physical fitness. This is even simpler to accomplish at a fitness center, where a personal trainer will create a customized program based on each member’s skill level and training background.

Pull-ups are a great way to work on your physical development. Anybody, regardless of age, gender, or starting physical ability, can learn how to do it.

Step	Description
1. Start with Dead Hangs	Hang from the bar for as long as you can to build grip strength. Do this for several sets each day.
2. Do Negative Pull-ups	Jump or use a stool to get your chin above the bar, then lower yourself slowly. This helps build strength.
3. Practice Scapular Pull-ups	From a dead hang, pull your shoulder blades down and together without bending your arms. Repeat to strengthen your back.
4. Use Resistance Bands	Wrap a resistance band around the bar and place your feet in it to assist with pull-ups as you build strength.
5. Train Consistently	Practice a few times a week, focusing on progress over time. Gradually, you"ll be able to do unassisted pull-ups.

Gaining proficiency in pull-ups requires patience, perseverance, and time. Building the requisite strength and confidence can be facilitated by beginning with simple exercises like hanging and negative pull-ups.

As you advance, pay attention to consistency. Results will become apparent over time with small, consistent improvements. Take your time and allow your body to adjust naturally.

Recall that obstacles are common, but you can overcome them if you are persistent. Remain inspired, monitor your development, and acknowledge each accomplishment.

Video on the topic

HOW TO LEARN TO DO PULL-UPS FOR GIRLS FROM SCRATCH? TIPS FROM SOKOLOVA

HOW TO LEARN TO DO PULL-UPS | from scratch without rubber bands

How to Quickly Learn to Pull Up in 7 Days from Scratch?

PULL-UPS FROM SCRATCH: A universal and quick way to learn to pull up⏱️💪