Pullup Expert helps beginners achieve their first pullup, improve their technique, build more repetitions, and eventually progress to weighted pullups.
Pullups are not just a test of whether you can lift your bodyweight. They are a strength exercise that can be trained with assistance, progressive overload, and consistent practice.
Choose Your Starting Point
I Cannot Do a Pullup Yet
Start with assisted pullups, full-range repetitions, and a simple progression that gradually reduces the amount of assistance you need.
I Can Do a Few Pullups
Improve your technique, increase your total training volume, and build toward stronger, more consistent sets.
Bodyweight Pullups Are Getting Easy
Do not abandon the movement just because you can perform higher repetitions. Add weight and continue treating the pullup as a major strength exercise.
Why Train Pullups?
Pullups develop the back, arms, grip, and upper-body control using a movement that requires very little equipment. They can be adapted to nearly every strength level.
Larger beginners are often reluctant to train pullups because lifting their full bodyweight is difficult. But being unable to perform an unassisted repetition does not mean the exercise should be avoided. Assistance allows beginners to practice the complete movement while gradually building strength.
At the other end of the spectrum, experienced lifters often stop training pullups once bodyweight repetitions become easy. I believe that is a mistake. Instead of replacing the movement entirely, lifters can add weight and continue progressing.
The Pullup Expert Approach
The training advice on this site is built around a few straightforward principles.
- Practice the actual pullup movement whenever possible.
- Use enough assistance to perform full-range repetitions.
- Apply progressive overload by reducing assistance, adding repetitions, or adding weight.
- Train consistently without expecting a personal record every workout.
- Attempt unassisted pullups regularly as you get closer to your first repetition.
- Once bodyweight pullups become easy, begin adding weight.
Static holds, negatives, rows, and pulldowns can all be useful. However, I generally prefer making the pullup itself appropriate for the trainee’s current strength level rather than replacing it with a different exercise.
Advice Based on Real Training Experience
Pullup Expert is based on nearly 20 years of lifting experience and approximately 10 years of focused pullup training.
My own training has progressed from avoiding pullups as a heavier beginner to performing approximately 50 bodyweight pullups in one set and a strict neutral-grip pullup with 180 pounds added.
I have also personally managed the training of two beginners. One progressed from needing approximately 65 pounds of assistance to performing multiple pullups with 25 pounds added. Another progressed from being unable to perform a pullup to completing reliable unassisted singles.
Learn more about the experience behind Pullup Expert
Featured Pullup Guides
Pullup Routines
Find training approaches for building strength, increasing repetitions, and progressing beyond your current level.
Grip for Pullups
Compare overhand, underhand, and neutral grips and learn when each option may make sense.
Weighted Pullups
Learn when to add weight and how weighted pullups can remain part of long-term strength training.
Pullup Calluses
Learn how grip placement and hand care can help reduce torn calluses and training interruptions.
What Is a Pullup?
Review the basic movement, common variations, and the muscles involved.
Start Where You Are
You do not need to already be good at pullups to begin training them. Start with the amount of assistance you need, practice consistently, and gradually increase the difficulty as you become stronger.