How To Get Your First Ever Pull Up As A Girl (Guide Included)

This post will highlight which exercises should be prioritised and how to train effectively to achieve your first pull up! At the end of the post, you’ll find a detailed programme that will enable you to work consistently towards your first pull up which can easily fit into your existing training schedule.

Mastering the pull up exercise is a very common yet hugely important goal for many gym-goers.

The sense of achievement after being able to do your first pull up is unmatched. You cannot reach this milestone without hard work and dedication, which makes the ability to do so extremely rewarding!

When trying to get their first pull up, girls, in particular, can face several challenges. However, it’s crucial to note that these obstacles can be overcome by using effective training solutions. Common challenges include women having generally less upper-body and grip strength, as well as less confidence in their ability to perform the exercise.

Don’t let this put you off going for your goal of getting your first pull up! By following effective programming, you’ll learn to love the process and celebrate each small achievement while on your way to smashing your goal!

Besides looking awesome, there are plenty of other benefits to be reaped as a result of being able to do a pull up. Not only will your confidence skyrocket, but you’ll notice a significant boost in your overall fitness and upper-body strength levels. Think about it- you are literally shifting your entire body weight against gravity with your back and arms!

To understand how we can best train to achieve your first pull up, it’s important to understand the science behind the movement. Only then, can we take the necessary steps that will GUARANTEE success. Let’s go dive right in!

In this post you’ll learn:

💪 Which muscles does the pull up target

🏋️‍♀️ How to effectively train to get your first pull up (including my favourite exercises based upon my own experience)

🍗 How what you eat can affect your progress!

🧠 Mental strategies to success that are crucial for success!

A pull up is an upper-body strength exercise whereby the body is suspended from a bar that is gripped by the hands. Typically the hands have at least a shoulder-width distance between them and the grip is overhand, as opposed to underhand (which is commonly referred to as a chin up).

By flexing the elbows while abducting and extending the shoulders, the body rises upwards to the bar. The movement is considered complete once the individual’s chin clears the bar.

The pull up uses several muscles to perform the movement including the latissimus dorsi (the lats), trapezius, and biceps brachii (biceps). The lats and trapezius are located in the back, and the biceps are located on the front of the upper arm between the shoulder and elbow.

There are several misconceptions floating around when it comes to this exercise.

The first is that women cannot and should not do this exercise since they lack the upper body strength to do so and that it will make them ‘bulky’.

These myths are completely false and should be dispelled immediately.

It is true that women generally have less upper body strength compared to men, however, this does not mean that they cannot do a pull up. Pull ups CAN be achieved with persistence and the correct training methods, therefore highlighting how outdated this idea truly is.

Pull ups, like other strength training exercises, promote the growth of lean muscle mass. This means that unless a woman is consistently following extreme bodybuilding protocols including a specifically tailored diet to put on lots of muscle size (my guess is that you are not), they will not cause women to ‘bulk up’ specifically.

In general, women also have much less testosterone (the muscle-building hormone) in their body, meaning again it is much more difficult to put on lots of muscle size when strength training.

I’ve already mentioned the benefits of getting your first pull up but in case you missed it I will go over them again.

As a key upper-body strength exercise, being able to lift your body weight against the forces of gravity will demonstrate a significant increase in your strength. This also includes an increase in your core strength since this is important for establishing your body throughout the movement.

Your overall fitness levels will improve as a result, meaning you are living a much healthier lifestyle while ensuring that your upper body muscles are not being neglected during your training regime.

Last but not least, the mental benefits of being able to do a pull up are dramatically positive. You will develop greater self-confidence as a result of your hard work and persistence in training- proving that you really can do anything that you set your mind to!

I remember when I ‘suddenly’ (it felt sudden but took a few months of consistent training) was able to do a pull up. I was absolutely overjoyed with my achievement and felt like I had really shown myself how strong my body is with effective training and nutrition. Now, I include pull ups as part of my training programme 2-3 times a week because it makes me feel powerful and proud of my body for what it can do!

Now I want the same for you and I will show you exactly how to do it!

Before you begin training, it’s crucial to understand your current fitness levels and be realistic about where you’re currently at.

To do this, I recommend trying an assisted pull up (I’ll speak more about these later) or try hanging from a bar.

This will give a good indication of how strong your upper body is presently and how you should first approach your training.

In addition to performing an assisted pull up, try completing other upper-body strength exercises such as push-ups and rows. This again helps to evaluate your entire upper-body strength (many will realise that this hasn’t been a priority during their past training regime!).

If you’re still unsure about how to assess your starting point when it comes to doing a pull up, you can always contact a personal trainer who will aid you in doing so and make sure you’re performing the exercise with good technique.

If you have concluded that your upper-body strength training needs some work then first take the steps to include more strength and resistance training exercises that will make this part of your body stronger. This includes various rows, lat pull down, and bicep curls.

If you’re feeling strong in your upper body, these exercises will still be required to be made a priority. You should look to increase the weight and number of reps for each exercise over time to promote muscle growth and strength in these regions.

Look to incorporate exercises that specifically train the muscles that are used during the pull up. To name a few essential exercises you should include, there are:

• Various lat pull down variations
• Assisted pull ups (using a machine)
• Single arm dumbell rows
• Bent over rows
• Cable pull over
• Deadhangs

Having great core strength is also vital since this helps stabilise the body during a pull up. Take the time to complete planks, leg raises, v-sits, or -my favourite- hanging leg tucks/raises 2-3 times a week for sufficient core training.

Hanging leg raises or tucks are a great 2-in-1 exercise that not only provides effective training on the core but also allows you to develop your upper body and grip strength when doing this movement. It’s a triple-whammy baby!

Flexibility and mobility in the shoulders, back, and arms are essential for improving pull up performance and decreasing the risk of injury.

Make sure that you properly warm up your joints and muscles prior to training the pull up to prevent any unwanted trauma. Dynamic stretches (active movement while stretching) and mobility drills are recommended for this. I’ll include an example of an effective warm-up drill below.

If you’re a newbie to pull ups, then using the assisted pull up machine is a great place to get an idea of the movement you’ll be doing.

Using the weight of the machine as a counterbalance to your own body mass, practice using an overhand grip in the pull up movement.

Ensure that you bring your shoulders back and down so that they are retracted. This helps to ensure that your lats will be doing the majority of the work!

Over time, look to decrease the supporting weight or add on an additional rep while keeping the correct form.

I ONLY recommend this machine if you are very new to doing pull ups. If you have a little experience then I’d advise starting straight away with banded pull ups!

Now this is where the pull up training starts getting juicy!

This exercise involves grabbing a long resistance band, tying it over the bar you’ll be using, and placing one foot on the band which will help you perform the movement.

The heavier the band, the easier the movement will be. Therefore if you’re looking to purchase some long resistance bands, I’d recommend getting a set with several different band strengths so that as you get stronger, you’ll have a band at hand for you to continue to progress!

I mentioned previously to only train using the assisted pull up machine if you are completely new to pull up training. This is because I found (based on my own experience) that banded pull ups are much more effective at getting you closer to your first pull up!

Banded pull ups imitate the pull up much more closely, allowing your body to ‘get a feel’ for the exercise more efficiently. Not to mention, they’re much more fun and you don’t have to wait around for a machine! You’ll also grow familiar with keeping your legs straight (unlike being bent at the knees with the machine), which therefore encourages better technique from the get-go.

Negative pull ups focus on training the ‘eccentric’ or ‘lowering phase’ of the movement. These are great for developing strength, endurance, and control in the target muscles since individuals tend be be stronger in the eccentric portion of a movement. If you’re serious about hitting your goal, this exercise is not to be slept on!

To perform this movement, use a bench to help you get into the top portion of the pull up, with your chin above the bar. Then slowly lower yourself for at least 3-5 seconds until you are hanging fully stretched from the bar. Jump off and then repeat.

Isometric holds are another incredible movement that will get you closer to that first pull up!

Like negatives, this exercise helps to rapidly develop strength in your muscles while promoting endurance and overall stability within the movement. Even better- due to the nature of this exercise, you’ll be strengthening specific parts of your pull up!

To do this movement, you’ll need a long resistance band like how you perform banded pull ups. Bring yourself halfway towards the bar and hold for a few seconds. Then pull yourself up even more so that your chin is above the bar and hold again for a few seconds. Next, lower yourself to halfway down and hold once again for a few seconds. Finally, return to a dead hang position and stay there for the same amount of time.

This is an extremely difficult movement so it is likely that you’ll need a band with more resistance compared to the one you use for regular banded pull ups. This is again why a long resistance band set is so useful!

Over time, you should aim to increase the number of seconds/ reps/ sets or intensity (by lowering the resistance).

By using a combination of these movements and staying consistent with your training, you’ll notice how quickly your upper-body strength increases and be on your way to your first pull up in no time!

Not sure how exactly to incorporate these into a workout schedule? Read on to find a useful training routine you can start using straight away!

This is an example of a training routine you can add to your existing schedule to make progress toward your first pull up. This means that I’ll provide an example of exercises to do on specific days, however, this is not a full workout, you can add more exercises training different muscle groups (or the same) during each session.

You’ll be focusing on training 2-3 times a week specific movements as well as supportive exercises across the week. I wouldn’t recommend training these movements any more frequently since it’s important to allow your body to rest and repair the muscles so you can come back stronger!

This all being said, let’s take a look at your training routine to get your first pull up!

Day 1: Pull up focus

• Banded pull ups (or assisted pull ups on machine) 4-6 reps x 3
• Single-arm dumbbell rows 6-10 reps x 3
• Hammer curls 8-12 reps x 3
• Weighted plank (using 2.5kg) 30s-60s x 3

Day 2: Rest/ active rest day/ training a different muscle group

Day 3: Pull up focus

• Negative pull ups 3-10s x 3
• Lat pull down 6-10 reps x 3
• Hanging leg raises/ tucks 8-12 reps x 3

Day 4: Rest/ active rest day/ training a different muscle group

Day 5: Pull up focus

• Isometric holds (using a long resistance band if required) at different points for 3-5s x 3
• Barbell row 6-10 reps x 3
• Dumbbell bicep curls 6-10 reps x 3
• Side plank twists 10-12 reps x 3

Day 6: Rest/ active rest day/ training a different muscle group

Day 7: Rest/ active rest day/ training a different muscle group

Tracking your progress is essential while on your journey to getting your first pull up. This can help with your motivation and to stay committed to your training to hit your goal. Here are some of my favourite ways to keep track of my fitness progress:

• Using a workout log book: this helps you keep track of the reps, sets, and weight or assisted weight used. It’s great to ensure that you’re increasing the difficulty each week while also seeing how far you’ve come!
• Using a workout tracking app: my favourite free app to use is called ‘Strong‘.
• Taking videos: this is great for checking form while also being great to literally watch your strength progress!
• Regular testing: every few weeks try to complete an unassisted pull up. This will provide a good indication if you’re pushing yourself enough throughout each week. It is also super encouraging when you notice being able to pull yourself up a little more each time!

Nutrition and training go hand in hand when it comes to achieving your fitness goals.

When training for your first pull up, your aim is to become stronger and develop your upper body muscles. Therefore you must be eating adequate protein to help your muscles repair and grow.

If you’re unsure about how much protein you should eat, check out my post: 7 Reasons Why You NEED To Increase Your Protein Intake Immediately!

Additionally, if you need inspiration or useful tips to easily increase your daily protein intake, I have written a previous post containing 9 clever ways you can sneak more protein into your diet!

It’s easy to fall into these unproductive patterns which you may initially believe will make your journey ‘easier’ but will in fact have the opposite effect. Avoid these common mistakes so that you won’t delay your progress any further:

• Using improper form: this is crucial to avoid injury which will set you further back in the game! Ensure your shoulders are retracted, you’re using full range of motion and try to avoid swinging. Lay down the proper foundations, to reap the rewards of sustainable progress in the future.
• Overtraining: I’ve already mentioned the importance of this however I understand how easy it is to go out ‘full guns blazing’ in the initial stages only to burn out and potentially become injured down the line. Training for pull ups 2-3 times a week is more than enough!
• Neglecting supporting muscles: remember that training your core, shoulders, biceps and grip are all important and have a huge impact on your ability to perform an unassisted pull up.

Setting realistic goals and celebrating the small wins along the day is my number 1 strategy for success in getting your first pull up. This movement is difficult and takes weeks (if not months) of consistent training and hard work. Therefore, when setting goals, it’s important to take into consideration where you’re currently at and how far you have to go.

Setting progressive goals such as hitting a target of 6 reps using a high resistance band and then swapping to a medium resistance band is a great way to monitor progress and stay motivated!

In all honesty, you’ll have some incredible training sessions where you’re feeling strong, and then you’ll have a few where you feel frustrated. The trick is to continue showing up no matter how you feel and put in the work.

As I mentioned in the previous section, celebrating the small wins such as moving onto a lower resistance band is one of the most effective ways to stay motivated.

Another easy way to stay motivated is to bring a friend along your journey to a first pull up with you! This way you’ll hold each other accountable, feel less nervous, and may even enjoy training more!

Doubt and fear have to be one of the greatest obstacles we humans face when it comes to achieving our goals. It is therefore important that you develop a mindset that leaves no room for such emotions.

To build a stronger and more confident mindset, practice visualising yourself doing a pull up and how this makes you feel. Use this as fuel and tell yourself that by following an effective training plan (such as the one included in this blog hehe), you WILL achieve your goal!

“In order to make visualization a reality in the world form, you must be willing to do whatever it takes to make it happen.”

Wayne Dyer

This brings us appropriately to the final section of this in-depth guide to getting your first pull up!

HOORAY!!! YOU DID IT!

Congratulations, your hard work paid off and you got that first pull up! Now go celebrate, tell all your loved ones and even a video if you have one to hand.

It’s important to celebrate this huge win because honestly it takes persistence and dedication to get to this point.

But now you’ve reached your goal you may be wondering to yourself what next? Or perhaps you’re unsure whether to continue training at this intensity.

The answer is it’s up to you! But I would advise that you should absolutely continue to incorporate pull up training into your workout regime at least 2 times a week so you can continue to progress and add more reps to each set.

Set yourself a new goal of hitting 3 or even 5 reps and keep working hard because, in truth, it’s fun to have a fitness goal to work towards!

To recap all the important points from this blog post, to achieve your first pull up you must:

➡️ Build a strong foundation by training all the muscle groups used in the pull up equally (the lats, trapezius, biceps, and core)

➡️ Incorprate pull-up specific training exercises including long resistance banded pull ups, negative pull ups, and isometric holds

➡️ Be consistent and push yourself each session following an effective training plan

➡️ Prioritise eating sufficient protein to help build lean muscle mass and grow stronger!

➡️ Ensure you are using good technique from the get-go (keep shoulders retracted to activate the lats)

➡️ Avoid over-training to reduce the risk of burnout or injury

➡️ Set realistic goals

➡️ Adopt a confident and determined mindset knowing that you will achieve what you’ve set out to accomplish

➡️ Celebrate the small wins throughout your journey!

I think that’s everything for now!

Here you have it, a complete guide to getting your first pull up. Remember, this will most likely take months of consistent practice to get there but the rewards will be well worth it. Visualise how you will feel once you get your first pull up and use this to stay motivated.

As someone who is not ‘naturally gifted’ in upper body strength, I promise you that if I can do it SO CAN YOU!

I would love to hear your own stories or where you’re at in your pull up journey. Please leave a comment in this blog post on how your pull up training is going!

If you found this post useful, I would appreciate you saving or sharing this post too!

Thank you so much for reading❤️

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