{"id":55091,"date":"2023-10-02T08:50:10","date_gmt":"2023-10-02T08:50:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=55091"},"modified":"2025-02-13T19:51:48","modified_gmt":"2025-02-13T19:51:48","slug":"calisthenics-pull-ups","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/","title":{"rendered":"Calisthenics Pull Ups: A Step-by-Step Guide for Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Why_Are_Pull-Ups_So_Hard\" >Why Are Pull-Ups So Hard?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Are_Pull-Ups_Easier_If_You_Weigh_Less\" >Are Pull-Ups Easier If You Weigh Less?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#How_Can_I_Be_Strong_Enough_To_Do_a_Pull-Up\" >How Can I Be Strong Enough To Do a Pull-Up?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Understanding_Calisthenics_Pull-Up_Technique\" >Understanding Calisthenics Pull-Up Technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Muscles_Worked_by_Pull-Ups\" >Muscles Worked by Pull-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Calisthenics_Pull-Up_Equipment_What_Do_You_Need\" >Calisthenics Pull-Up Equipment: What Do You Need?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Common_Types_of_Pull-Up_Grips\" >Common Types of Pull-Up Grips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Structuring_Your_Calisthenics_Pull-Up_Workout\" >Structuring Your Calisthenics Pull-Up Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Choosing_exercises\" >Choosing exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Reps_and_sets\" >Reps and sets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Rest_days\" >Rest days<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Sample_Calisthenics_Pull-Up_Workout\" >Sample Calisthenics Pull-Up Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#How_Many_Pull-Ups_Are_Good_By_Age\" >How Many Pull-Ups Are Good, By Age?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Can_You_Overdo_Pullups\" >Can You Overdo Pullups?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Are_Pull-ups_Good_for_Calisthenics\" >Are Pull-ups Good for Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#How_Many_Pull-ups_Can_a_Calisthenics_Participant_Do\" >How Many Pull-ups Can a Calisthenics Participant Do?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#How_do_I_Increase_My_Pull-ups_in_Calisthenics\" >How do I Increase My Pull-ups in Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Are_Pull-ups_harder_than_Push-ups\" >Are Pull-ups harder than Push-ups?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Is_50_Pull-ups_a_Day_a_Lot\" >Is 50 Pull-ups a Day a Lot?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#Calisthenics_vs_Bodybuilding_Which_one_is_better\" >Calisthenics vs Bodybuilding: Which one is better?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Did you know that <a href=\"https:\/\/betterme.world\/articles\/upper-body-calisthenics\/\">upper body calisthenics<\/a>, particularly pull-ups, are a cornerstone of physical fitness? Pull-ups are not just about developing those impressive biceps or a chiseled back. They&#8217;re about building functional strength and enhancing overall body control.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_pullups\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4_2023_07_03_Oleh_GifCalisth_V2_ggl.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">This guide to calisthenics pull-ups is designed to help beginners understand the basics and build up their confidence. We&#8217;ll go over technique, safety, equipment, tips for success, and variations of pull-ups that you can try out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By the end of this guide you&#8217;ll be well on your way to mastering one of the most effective and challenging exercises in the calisthenics repertoire.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Are_Pull-Ups_So_Hard\"><\/span><b>Why Are Pull-Ups So Hard?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pull-ups are hard for an unlikely reason; at least, for most people. They require you to lift your own body weight. Assuming you are of average size and weight, the forces against you when attempting a pull-up are immense.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes them one of the most challenging exercises in <a href=\"https:\/\/betterme.world\/articles\/calisthenics-to-build-muscle\/\">calisthenics<\/a>, but for all the right reasons. Pull-ups are a great way to build strength in your back, arms and chest \u2013 not to mention your core muscles which help support your body throughout the entire exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, pull-ups can be done almost anywhere, as long as you have a bar or something else that is capable of supporting your weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body needs to become accustomed to the challenge of supporting itself in order to get better at pull-ups. Lucky for you; this can happen quickly with the right training and technique.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_pullups\">start transforming your life now<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Pull-Ups_Easier_If_You_Weigh_Less\"><\/span><b>Are Pull-Ups Easier If You Weigh Less?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It makes sense in theory &#8211; if you weigh less, then it should be easier to perform pull-ups. However, this isn\u2019t necessarily the case.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of it this way: a 200-pound person has to lift twice as much weight as a 100-pound person. But if the 200-pound person is stronger, they will be able to do more pull-ups than their lighter counterparts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other factors can also overshadow body weight, such as the type of grip used and the technique. Focusing on developing strength first before worrying about your body weight is a brilliant strategy since that strength is what makes pull-ups easier.<\/span><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_pullups\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54668\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/12-2-1024x576.png\" alt=\"calisthenics pull up variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/12-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/12-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/12-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/12-2-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/12-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Be_Strong_Enough_To_Do_a_Pull-Up\"><\/span><b>How Can I Be Strong Enough To Do a Pull-Up?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To be strong enough to do a pull-up, you need to build up your back and arm muscles. These muscles are the ones responsible for lifting you up. You also need to strengthen your core and improve your grip strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to do this is by doing exercises that target those specific muscle groups. Below is a list of exercises that can help you build strength and prepare for your first pull-up (and how exactly they help):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chin-ups (for strengthening the biceps and latissimus dorsi)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inverted rows (for strengthening the mid &amp; upper back muscles)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts (for strengthening the hamstrings, glutes, calves, and lower back)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups (for building chest strength)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks (for core strength which is crucial for stabilizing your body during pull-ups)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rows with resistance bands (for strengthening the upper back and improving grip)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Negative pull-ups ( the eccentric contraction\/lowering phase of the movement -effective for building the strength required for the full movement)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls (for strengthening your arm muscles)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat pull downs (for increasing strength in your lats, which are the main muscles used in a pull-up)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You don\u2019t have to do all of these exercises every day but try to incorporate them regularly into your well-planned workout routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing these exercises regularly will help you develop the necessary strength and muscle control for performing a pull-up.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Understanding_Calisthenics_Pull-Up_Technique\"><\/span><b>Understanding Calisthenics Pull-Up Technique<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We could give you a long list of steps for doing pull-ups, but it\u2019s enough to keep in mind just three basic technique points.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start with a straight body:<\/b><span style=\"font-weight: 400;\"> Begin each rep in a dead hang position, with your arms and body fully extended. Your back should be flat\u2014this will help you maintain proper form throughout the rep. From there, initiate into an active hang position, by engaging your shoulder blades.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull up without swinging:<\/b><span style=\"font-weight: 400;\"> Keeping your body straight, pull yourself up until your chin is slightly over the bar.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Don\u2019t rely on momentum to help you get your chin over the bar\u2014this will reduce the effectiveness of the exercise and can be dangerous if done incorrectly.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower with control: <\/b><span style=\"font-weight: 400;\">Slowly lower yourself back to the starting position in a controlled manner. Don\u2019t just drop to the bottom\u2014this can cause undue stress on your joints and muscles.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Visualizing the muscles you\u2019re engaging in during the pull-up can also help you with your form. Focus on pulling with your lats (the muscles in your back), rather than just trying to curl yourself up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While on the topic of engaging muscles, let&#8217;s review anatomy and exactly which muscles pull-ups target.<\/span><\/p>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/cardio-calisthenics\/\">Cardio Calisthenics: Why &amp; How To Combine These Two Forms Of Exercise.<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscles_Worked_by_Pull-Ups\"><\/span><b>Muscles Worked by Pull-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The primary muscles targeted by calisthenics pull-ups are (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/331402880_A_Comparison_of_Muscle_Activation_during_the_Pull-up_and_Three_Alternative_Pulling_Exercises\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Latissimus dorsi (Lats):<\/b><span style=\"font-weight: 400;\"> These large, fan-shaped muscles run along your back and are responsible for the main movement of the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Teres major: <\/b><span style=\"font-weight: 400;\">This back muscle helps to support the lats and adds stability when you\u2019re doing pull-ups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rhomboids: <\/b><span style=\"font-weight: 400;\">These muscles are located between your shoulder blades and help with scapular retraction (squeezing together of the shoulder blades).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Posterior deltoids: <\/b><span style=\"font-weight: 400;\">A large muscle that covers the rear portion of your shoulder.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pull-ups also engage your biceps, triceps, trapezius and forearm muscles to varying degrees, depending on your form and the specific pull-up variation you\u2019re performing. .<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics_Pull-Up_Equipment_What_Do_You_Need\"><\/span><b>Calisthenics Pull-Up Equipment: What Do You Need?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your confusion about needing equipment for a calisthenics pull-up workout is not lost on us. After all, the whole point of calisthenics is to use your own body weight as resistance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But think of calisthenics pull ups as using your own body weight, plus a little extra. You need something to grab onto\u2014whether it\u2019s a pull-up bar or your hands on rings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A pull-up bar is the most basic piece of equipment you&#8217;ll need for calisthenics pull-ups. It can be mounted in a doorway or on an outdoor wall.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure that the bar is strong and steady\u2014you don\u2019t want to be doing pull-ups with the bar wobbling around. If you use a doorway, it needs to be sturdy enough to support your weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rings are another great option for calisthenics pull ups, as they offer a greater range of motion than a traditional pull-up bar. They place less stress on your joints, but require more stability from your core. So if you&#8217;re needing calisthenics abs for your pull-ups, rings are a great option.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_pullups\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54422\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/plyometrics-vs-calisthenics-1024x576.png\" alt=\"calisthenics pull up equipment\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/plyometrics-vs-calisthenics.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/plyometrics-vs-calisthenics-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/plyometrics-vs-calisthenics.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/plyometrics-vs-calisthenics-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/plyometrics-vs-calisthenics.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Types_of_Pull-Up_Grips\"><\/span><b>Common Types of Pull-Up Grips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics pull-up variations aren&#8217;t just limited to the type of equipment you use. Different grips offer different benefits and target different muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few common types of pull-up grips that you can experiment with:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overhand grip: <\/b><span style=\"font-weight: 400;\">This is probably the most common grip used for pull-ups, as it allows you to engage your lats more effectively and recruit more back muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Underhand grip:<\/b><span style=\"font-weight: 400;\"> This grip is also known as a chin up, and puts more emphasis on your biceps. It\u2019s also easier to do than an overhand grip, so it\u2019s great for beginners just starting out with pull-ups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mixed Grip:<\/b><span style=\"font-weight: 400;\"> A combination of the two above grips, this grip allows you to engage different muscles and use less energy than with a traditional overhand or underhand grip.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your grip width can also affect the muscle groups you\u2019re targeting. A narrow grip will target your biceps more, while a wider grip will hit your lats harder. Experiment with both to find what works best for you.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Structuring_Your_Calisthenics_Pull-Up_Workout\"><\/span><b>Structuring Your Calisthenics Pull-Up Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know the different types of grips, let\u2019s talk about how to structure your calisthenics pull-up workout.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choosing_exercises\"><\/span><b>Choosing exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A beginner can either start with the exercises that build the necessary strength for pull-ups (listed above), or they can jump right into a combination of pull-up variations.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When putting together your <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-list-of-exercises\/\"><span style=\"font-weight: 400;\">calisthenics list of exercises<\/span><\/a><span style=\"font-weight: 400;\">, make sure to focus on form and technique over how many reps you can do.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reps_and_sets\"><\/span><b>Reps and sets<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start with just 2-3 sets of 3-5 reps for each variation you\u2019re doing. As you become stronger, increase the number of sets and reps.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rest_days\"><\/span><b>Rest days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s important to take rest days in between your pull-up workouts to give your muscles time to recover. Some people prefer to work out every other day, while others like to break it up into upper and lower body days. Experiment with different schedules until you find what works best for you.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_pullups\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Calisthenics_Pull-Up_Workout\"><\/span><b>Sample Calisthenics Pull-Up Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ready to put everything you\u2019ve learned about calisthenics pull-ups into practice? Here\u2019s a sample workout that you can do to prepare for your first pull-up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dead hangs: <\/b><span style=\"font-weight: 400;\">2 sets of 10-20 seconds each<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Negative pull-ups: <\/b><span style=\"font-weight: 400;\">3 sets of 5 reps per set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Scapular retraction exercises (i.e. wall angels): <\/b><span style=\"font-weight: 400;\">2 sets of 8-10 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overhand grip pull ups:<\/b><span style=\"font-weight: 400;\"> 3 sets of 5 reps per set<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember, you don\u2019t need to rush into it. Start with fewer sets and reps until you build up the strength and confidence to do full pull-ups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s another sample calisthenics pull-up progression that you can do to increase the intensity of your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dead hangs: <\/b><span style=\"font-weight: 400;\">2 sets of 30 seconds each<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Negative pull-ups:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8 reps per set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Assisted pull-ups (with a band):<\/b><span style=\"font-weight: 400;\"> 3 sets of 8 reps per set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mixed grip pull-ups (overhand\/underhand):<\/b><span style=\"font-weight: 400;\"> 3 sets of 5 reps per set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Narrow grip pull-ups:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8 reps per set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wider grip pull-ups:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8 reps per set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Single arm rows (using a band, dumbbell or rings):<\/b><span style=\"font-weight: 400;\"> 2 sets of 8-10 reps per side<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Performing successful pull-ups requires a series of checks and precautions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, make sure the bar is at a height that you can reach. It should be just high enough so your arms can extend completely, but not too high as to risk injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Second, use a spotter for safety purposes if necessary. A spotter can help guide and support you in case of fatigue or injury during the pull-up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Third, make sure the bar is secure and won\u2019t move around when you pull yourself up. If the bar wobbles, it can cause injury or prevent you from completing the movement properly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, have an effective warm-up routine. We use the word &#8220;effective&#8221; because you don\u2019t want to waste time doing unnecessary movements. Focus on dynamic stretches and relevant activation exercises that will help prepare your muscles for the workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3273886\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dynamic stretches that go a long way in preparing your body for pull-ups include shoulder rolls, arm circles, and <a href=\"https:\/\/betterme.world\/articles\/chest-stretches\/\">chest stretches<\/a>. Any stretch that activates your core muscles and arms will be beneficial. Activation exercises can include wall angels, scap pull ups, and inchworms.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Pull-Ups_Are_Good_By_Age\"><\/span><b>How Many Pull-Ups Are Good, By Age?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Age determines a number of things when it comes to pull-ups, such as grip strength, body composition, and even the level of difficulty for certain exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even so, age isn&#8217;t the only predictor of how many pull-ups you can do. Take for example, a 20-year old who has never done pull-ups before and a 30-year old who&#8217;s been training for years. The 30-year-old will likely be able to do more pull-ups than the 20-year-old, regardless of age.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that in mind, there are certain benchmarks that you can aim for by age group. For adults between 25-34 years old, 10-15 pull ups is considered an excellent performance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those aged 35-44, 8-10 reps is good. After 45 7-8 reps is still considered a good performance.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_pullups\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54190\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/11-4-1024x576.png\" alt=\"calisthenics pull-up workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/11-4.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/11-4-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/11-4.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/11-4-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/11-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Overdo_Pullups\"><\/span><b>Can You Overdo Pullups?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can overdo pull-ups. Although they are a great upper body workout, doing too many without proper rest may counts as overtraining and may lead to injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How many pull-ups is too many? Well, it depends. For example, if you\u2019re a beginner, doing 1-2 sets of pull-ups with 8-10 reps per set might be enough. On the other hand, an experienced athlete may be able to handle up to 4 sets of 12-15 reps with ease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How frequently you should do pull-ups also plays a role. Allow your muscles at least 24 hours of rest before doing another set of pull-ups to make sure they are fully recovered\u00a0 and ready for the next workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like any other exercise, it&#8217;s all about balance and moderation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider your form. When you do too many pull-ups in one workout, especially when fatigued, your form can suffer. Poor form not only reduces the effectiveness of the exercise, but it can also increases the risk of injury (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, if you&#8217;re always doing pull-ups to the exclusion of other exercises, you&#8217;re not really getting the full benefit. Other exercises like triceps extensions, bicep curls, and shoulder presses can help to strengthen your upper body so that you&#8217;re not relying on pull-ups alone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An ideal fitness routine should incorporate various exercises to ensure that all muscle groups are worked evenly. It&#8217;s okay if your routine includes pull-ups, but consider including some other accessory exercises such as those mentioned, to compliment the main movements.\u00a0<\/span><\/p>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/calisthenics-and-weight-training\/\">Calisthenics and Weight Training: Should You Do Them Both?<\/a><\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Are_Pull-ups_Good_for_Calisthenics\"><\/span><b>Are Pull-ups Good for Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes; pull-ups are a key exercise in calisthenics. They work multiple muscle groups at once, including your back, arms, and shoulders. Plus, they&#8217;re a fantastic way to build functional strength and improve body control.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Many_Pull-ups_Can_a_Calisthenics_Participant_Do\"><\/span><b>How Many Pull-ups Can a Calisthenics Participant Do?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A beginner may do 3-5 pull-ups. Someone who&#8217;s experienced in calisthenics can perform 6-10 pull-ups in one set. The actual number of pull-ups a calisthenics participant can perform is influenced by several factors including their level of training, physical condition, and consistency in practice.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_do_I_Increase_My_Pull-ups_in_Calisthenics\"><\/span><b>How do I Increase My Pull-ups in Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Increasing your pull-up count in calisthenics involves consistent training, proper form, and gradual progression. Start with what you can manage, even if it&#8217;s just one pull-up. Work towards adding one more to your count each week or every other week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, consider incorporating other exercises that strengthen the same muscle groups as pull-ups, like rows or lat pulldowns.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Are_Pull-ups_harder_than_Push-ups\"><\/span><b>Are Pull-ups harder than Push-ups?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes; pull-ups tend to be harder than push-ups because they require more strength to lift your entire body weight. They target different muscle groups as well.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While push-ups primarily work your chest, triceps, and shoulders, pull-ups mainly target your back and biceps. Both exercises are excellent for building upper body strength.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_50_Pull-ups_a_Day_a_Lot\"><\/span><b>Is 50 Pull-ups a Day a Lot?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, 50 pull-ups a day is quite a lot, especially for beginners. Over time, this high volume could potentially lead to overtraining or injury if not balanced with adequate rest and recovery. You&#8217;re better off focusing on quality over quantity, ensuring each pull-up is performed with proper form.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calisthenics_vs_Bodybuilding_Which_one_is_better\"><\/span><b>Calisthenics vs Bodybuilding: Which one is better?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Both <a href=\"https:\/\/betterme.world\/articles\/calisthenics-vs-bodybuilding\/\">calisthenics and bodybuilding<\/a> are great exercises for building muscle. Calisthenics rely only on body weight and helps build functional strength, endurance and flexibility. Bodybuilding on the other hand, uses progressive resistance to <a href=\"https:\/\/betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/\">build muscle<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your fitness goals determine whether you choose calisthenics or bodybuilding. However, you can choose to do hybrid calisthenics which combines conventional calisthenics with bodybuilding.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics pull ups are a great way to strengthen your upper body and core muscles, as long as you don\u2019t overdo it. Start slow with fewer reps and sets until you&#8217;re comfortable enough to progress further. Also make sure to use proper technique, rest in between workouts, and incorporate other exercises into your routine for full-body fitness.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_pullups\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4_2023_07_03_Oleh_GifCalisth_V1_ggl.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Did you know that upper body calisthenics, particularly pull-ups, are a cornerstone of physical fitness? Pull-ups are not just about developing those impressive biceps or a chiseled back. They&#8217;re about building functional strength and enhancing overall body control. This guide to calisthenics pull-ups is designed to help beginners understand the basics and build up their [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":55095,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,267],"tags":[],"coauthors":[45],"class_list":["post-55091","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-men"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calisthenics Pull Ups: A Step-by-Step Guide for Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"The A-Z of \u2605 CALISTHENICS PULLUPS \u27a4: learn the basics, sample workouts, and tips on how not to overdo it. Bonus- FAQ section with expert answers.\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenics Pull Ups: A Step-by-Step Guide for Beginners\" \/>\n<meta property=\"og:description\" content=\"The A-Z of \u2605 CALISTHENICS PULLUPS \u27a4: learn the basics, sample workouts, and tips on how not to overdo it. Bonus- FAQ section with expert answers.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-13T19:51:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/calisthenics-pullups.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Calisthenics Pull Ups: A Step-by-Step Guide for Beginners\",\"dateModified\":\"2025-02-13T19:51:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/\"},\"wordCount\":2698,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/calisthenics-pullups.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for men\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Did you know that <a href=\\\"https:\/\/betterme.world\/articles\/upper-body-calisthenics\/\\\">upper body calisthenics<\/a>, particularly pull-ups, are a cornerstone of physical fitness? Pull-ups are not just about developing those impressive biceps or a chiseled back. They're about building functional strength and enhancing overall body control.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_pullups\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4_2023_07_03_Oleh_GifCalisth_V2_ggl.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide to calisthenics pull-ups is designed to help beginners understand the basics and build up their confidence. We'll go over technique, safety, equipment, tips for success, and variations of pull-ups that you can try out.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">By the end of this guide you'll be well on your way to mastering one of the most effective and challenging exercises in the calisthenics repertoire.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why Are Pull-Ups So Hard?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Pull-ups are hard for an unlikely reason; at least, for most people. They require you to lift your own body weight. Assuming you are of average size and weight, the forces against you when attempting a pull-up are immense.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This makes them one of the most challenging exercises in <a href=\\\"https:\/\/betterme.world\/articles\/calisthenics-to-build-muscle\/\\\">calisthenics<\/a>, but for all the right reasons. Pull-ups are a great way to build strength in your back, arms and chest \u2013 not to mention your core muscles which help support your body throughout the entire exercise.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Plus, pull-ups can be done almost anywhere, as long as you have a ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/\",\"name\":\"Calisthenics Pull Ups: A Step-by-Step Guide for Beginners - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/calisthenics-pullups.png\",\"dateModified\":\"2025-02-13T19:51:48+00:00\",\"description\":\"The A-Z of \u2605 CALISTHENICS PULLUPS \u27a4: learn the basics, sample workouts, and tips on how not to overdo it. 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Bonus- FAQ section with expert answers.\u00a0","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Calisthenics Pull Ups: A Step-by-Step Guide for Beginners","og_description":"The A-Z of \u2605 CALISTHENICS PULLUPS \u27a4: learn the basics, sample workouts, and tips on how not to overdo it. Bonus- FAQ section with expert answers.\u00a0","og_url":"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-02-13T19:51:48+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/calisthenics-pullups.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Calisthenics Pull Ups: A Step-by-Step Guide for Beginners","dateModified":"2025-02-13T19:51:48+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/"},"wordCount":2698,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/calisthenics-pullups.png","articleSection":["Calisthenics","Calisthenics for men"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Did you know that <a href=\"https:\/\/betterme.world\/articles\/upper-body-calisthenics\/\">upper body calisthenics<\/a>, particularly pull-ups, are a cornerstone of physical fitness? Pull-ups are not just about developing those impressive biceps or a chiseled back. They're about building functional strength and enhancing overall body control.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_pullups\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4_2023_07_03_Oleh_GifCalisth_V2_ggl.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">This guide to calisthenics pull-ups is designed to help beginners understand the basics and build up their confidence. We'll go over technique, safety, equipment, tips for success, and variations of pull-ups that you can try out.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">By the end of this guide you'll be well on your way to mastering one of the most effective and challenging exercises in the calisthenics repertoire.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Why Are Pull-Ups So Hard?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Pull-ups are hard for an unlikely reason; at least, for most people. They require you to lift your own body weight. Assuming you are of average size and weight, the forces against you when attempting a pull-up are immense.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This makes them one of the most challenging exercises in <a href=\"https:\/\/betterme.world\/articles\/calisthenics-to-build-muscle\/\">calisthenics<\/a>, but for all the right reasons. Pull-ups are a great way to build strength in your back, arms and chest \u2013 not to mention your core muscles which help support your body throughout the entire exercise.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Plus, pull-ups can be done almost anywhere, as long as you have a ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/","url":"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/","name":"Calisthenics Pull Ups: A Step-by-Step Guide for Beginners - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-pull-ups\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/calisthenics-pullups.png","dateModified":"2025-02-13T19:51:48+00:00","description":"The A-Z of \u2605 CALISTHENICS PULLUPS \u27a4: learn the basics, sample workouts, and tips on how not to overdo it. 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