Pull-ups might just be one of the most humbling exercises in the gym.
For many, especially beginners, doing even one unassisted pull-up can feel impossible.
In fact, the average number of unassisted pull-ups most women can do is statistically zero.
That’s not a knock on anyone—it’s an honest reflection of how challenging this movement is and how little foundational strength most people begin with.
The good news? Pull-ups are a skill that anyone can build with intelligent progressions and enough consistency.
In this article, we’ll break down why pull-ups are so difficult, the key training progressions to finally conquer one, and how to overcome common sticking points that hold people back.
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Why Pull-Ups Are So Difficult (Yes, for Everyone)
Pull-ups require you to pull your entire bodyweight against gravity—and for many people, that’s no small feat.
According to data from the CDC, fewer than 25% of adults engage in regular resistance training. Without strength training, it’s no surprise so many struggle with pull-ups.
They demand not only upper-body pulling strength, but core stability, joint control, and grip endurance. Even if you’re strong on machines, pull-ups hit differently.
What makes it more frustrating is that progress is slow. “It took me years to get my first pull-up,” says fitness coach Anna, who shares her own struggles in a recent training video. “And another year to hit five sets of five.”
Train the Movement in Three Parts: Bottom, Middle, and Top
Most people hit a wall during one of three stages: the very start (getting out of the dead hang), mid-pull, or locking out at the top.
That’s why an effective pull-up progression needs to break the exercise into pieces and strengthen each one individually.
1. Building Strength from the Bottom
Starting in a dead hang with the arms fully extended is often the hardest part. This is where inertia is greatest and your body has zero momentum.
Scap Pull-Ups (Active-Passive Hang)
Begin from a dead hang with shoulders relaxed and arms straight. Then, engage your shoulder blades down and back—almost like you’re trying to slide your shoulder blades toward your back pockets.
- Goal: 3 sets of 10 reps
- Tip: Don’t pause. Use this motion to generate momentum and begin your pull.
Arching Active Hang
This movement enhances lat engagement. Start from the scap pull-up, then lift your chest while pressing down on the bar.
- Goal: 3 sets of 3 controlled reps
- Tip: Think “pull, lift, press” for a smooth, fluid movement.
Bottom Quarter Pull-Ups
Bridge the gap between scap pull-ups and full pull-ups with just a small bend in the arms.
- Alternate between scap pull and a short pull-up rep
- Focus: Momentum + strength in the toughest part of the movement
2. Mastering the Mid-Pull
Once you’re past the bottom, the mid-section becomes about mechanics and momentum control.
Inverted Rows
Horizontal pulling patterns like rows build the postural muscles needed for clean, vertical pulls too.
- Use a low barbell in a rack or TRX straps
- Pull the chest to nipple or bra line, pause, and descend with control
Feet-Elevated Pull-Ups
Set a bar lower in a squat rack and elevate your feet on a bench. Use your legs lightly—only as much as needed.
- Goal: More work in arms and lats, less help from feet
- Progress by raising feet higher or using less leg drive
Banded Pull-Ups
Use resistance bands or a pull-up assist machine to practice vertical pulling patterns with help.
- Tip: Place both feet in the band to mimic strict form and decompress at the bottom
- Key: Gradually lower band assistance over time
Pull-Up Negatives
Control the lowering (eccentric) portion of the movement. Step into the top position of a pull-up, then slowly lower to dead hang.
- Hold tension in the shoulders and lats the whole way
- Goal: 3 sets of 5–8 controlled slow lowers
3. Locking Out at the Top
The final phase isn’t just about arm strength—it’s scapular control, posture, and avoiding the dreaded “gargoyle” scrunch.
Inverted Row Isometric Holds
Pause at the top of your row with the bar at chest level. Squeeze glutes, quads, and lats while holding placement.
- 3 sets of 20 seconds, work toward lower bar/higher feet for extra challenge
Top Position Hold with Foot Assist
Practice holding the chin-above-bar position with partial help from a platform or light footing.
- Keep most of your weight in your arms
- Use your toe only for balance or light support
Banded Top Iso Holds
Another method to build top stability. Use the same setup as a banded pull-up, but simply hold the top position.
- Do 3 sets of 20 seconds if using a band
- Gradually wean off the band to build max strength
Do You Need to Lose Weight to Do a Pull-Up?
This is a common concern—but the answer is more nuanced than a yes or no.
“Yes, you need strength relative to your bodyweight,” explains Anna, “but that doesn’t mean you have to be a certain size.”
Larger individuals may not need to “weigh less”—they’ll just develop more strength to match. A heavier person can absolutely do pull-ups, though the path may look different.
Focus less on the number on the scale and more on building muscle and training with consistency.
Consistency Is the Real Secret
You might not be able to do a pull-up today—but that doesn’t mean you won’t next month or next year.
Skill-based movements like pull-ups require patience. But with targeted progressions and commitment, anyone can achieve their first unassisted rep.
Coach Anna put it best: “If we master those three parts—top, middle, and bottom—you’ll be on your way. Way faster than I ever was.”
If you’re ready to start, you can access Anna’s full “Get Your First Pull-Up” program for free in the Gambaru app using code “Anna.”
Train smart, stay consistent, and don’t forget—your first rep might take longer than you’d like, but it’ll come.
