Pull-ups are among the most challenging foundational exercises, demanding strong lats, biceps, and forearms. They’re exceptional for back development and a benchmark of strength assessment, all while being relatively accessible and easy to progress.
“If you want to get better at something, prioritize it,” two-time Figure Olympia champion Erin Stern says. Exercise research confirms prioritization during training is the best way to maximize muscle and strength gains. (1) In late December 2024, Stern shared her essential tips and techniques to pull up like a pro:
Erin Stern’s Pull-Up Essentials
- Try chin-ups first
- Do negative reps only
- Use a band
- Practice 2-3x weekly
- Two to three sets per session
- Track your workouts
[Related: Best Pre-Workouts]
[Related: Best Whey Isolate Protein Powders]
Sets, Reps, & Frequency
Strategy and technique create the foundation for strength gains, but practice is the key to progression. To get stronger, train consistently.
Stern recommends starting with two to three weekly pull-up sessions, with 24-48 hours of recovery between sessions. Aim for two to three sets of pull-ups per workout and push each set to failure. Within reason, this should offer a good balance of stimuli and recovery.
“Make sure you’re keeping track so you can progress over time,” Stern advised. While muscles adapt, grow, and strengthen, jotting down progress might help aim for more reps.
Stern’s 3 Pull-Up Progressions
While there are many ways to learn pull-ups, not all are available to everyone. If you only have a pull-up bar or lack the grip strength to hang from one, try these options:
1. Chin-Ups
Many beginners can do a chin-up using a close, underhand grip, which is easier than pull-ups, which use a wider, overhand grip. Chin-ups provide a better lat stretch and mimic a bodyweight curl to help build bigger biceps. If you find chin-ups easier, prioritize them at the start.
2. Assisted Negatives
One can perform more reps by cheating to the top of a pull-up and controlling the descent. Muscles generate more force when they’re lengthened.
Place a stable object, such as a box or bench, on the floor under the pull-up bar. Stand on the object and grasp the pull-up bar. Jump to the top or halfway point and fight to hold yourself up as your weight pulls you down.
3. Banded Pull-Ups
Resistance bands are a great alternative to machine-assisted pull-ups. By anchoring one end of the band to the pull-up bar and the other under your foot, the band lifts you as it recoils, offsetting some of the load.
The bulk of the support will occur toward the bottom of the pull-up when the band is most lengthened. Ensure your arms move symmetrically to build strength evenly while preventing muscle imbalances.
More Bodybuilding Content
- 4x Mr. Olympia Champion Jay Cutler’s Updated Arm Training Is Worth Trying
- Nick Walker’s New Coach, Kyle Wilkes, Matches Him Set for Set in Training
- Bikini Bodybuilder Phoebe Hagan’s Top 5 Posing Tips
Featured image: @2x_ms_olympia on Instagram
