Pull ups are one of the best indicators of real upper body strength, but they are also one of the most challenging exercises to begin. If you cannot perform a full rep yet, you are not alone. Most people need structured progressions, proper technique and equipment that supports their training.
This guide breaks down exactly how to start developing the strength needed for your first pull up, along with recommended equipment that can help you train consistently at home.
Start With Grip Strength
Before focusing on the pulling motion, build a solid foundation with grip work. Being able to support your own bodyweight from a bar makes every pull up variation more effective.
One of the easiest ways to practice at home is with a stable pull up bar like the Armortech Multi Grip Pull Up Bar. The fixed position allows you to hang confidently without wobble. Begin with dead hangs for 10 to 20 seconds and slowly increase your time.
Train Scapular Control
Strong scapular control teaches your body how to initiate the pull up properly. Without it, you will struggle to pull from the correct muscles.
Stand under your bar and hang with straight arms. Instead of pulling yourself up, think about pulling your shoulders down and back. Hold for a second, then relax. Repeat for 8 to 10 reps. This movement sets the foundation for clean technique later.
Build Strength With Assisted Pull Ups
Assisted variations help you train through the full range of motion while still building real pulling strength.
You can use a resistance band looped over any bar, such as the Armortech V2 Multi Function Pull Up Bar or a Multi Functional Trainer. A thicker band gives you more assistance. Focus on controlled reps and avoid rushing.
A Multi Functional Trainer Machine or cable based assistance also works well, with adjustable pulleys that allow you to replicate a pull up pattern at lighter loads before progressing to full bodyweight.
Strengthen The Back Muscles Separately
Even if you are training pull up variations, targeted strength work speeds up progress. Prioritise exercises like:
• Lat pulldowns
• Seated rows
• Dumbbell rows
• Straight arm pulldowns
If you train at home, the Armortech Lat Pulldown and Low Row Machine gives you the key movements you need to strengthen the lats and mid-back. If you prefer an all-in-one option, a power rack with a cable attachment allows you to mix pull ups, rows, pulldowns and band work in one space.
Practice Negative Pull Ups
Negative reps are one of the most effective tools for getting your first full rep. Step onto a bench or box, start at the top of the pull up position and slowly lower yourself down for three to five seconds. The Armortech Flat Bench FB2003 is ideal for safely stepping into position under a pull up station.
Aim for 3 to 5 controlled repetitions. This builds strength exactly where beginners need it most.
Progress To Partial Reps
Once you feel stronger, begin working into partial reps. Start from a dead hang and pull yourself just a few centimetres. Over time, increase the height of your pull.
Partial reps help bridge the gap between assisted variations and full pull ups while keeping the movement specific.
Attempt Your First Pull Up
When you can hang comfortably, control your scapula, perform negatives and complete partial reps with power, you are ready to test a full attempt. Stay tight through your core, pull your shoulders down and think about driving your elbows toward your ribs.
Even if you fail the first few times, you are close. Keep alternating between strength work, technique drills and assisted reps.
Final Thoughts
Getting your first pull up is not about luck or natural strength. It is about following clear progressions, building the right muscles and training on equipment that supports your goals.
Need help? Drop us a message or visit us in-store. We will help you build a setup that fits your space, your goals and your life, or check out our ready to go Home Gym Packages.
