Pull-ups are one of the most rewarding bodyweight exercises you can do. They build serious upper body strength, improve posture, support shoulder health, and make everyday movements like lifting, climbing, and carrying feel easier. But for many people, especially adults returning to fitness or just starting out, getting that first rep can feel impossible.

Here’s the good news: you don’t need to be able to do a full pull-up to start training for one. In fact, there are plenty of smart progressions you can do right now to move closer to your first rep - without frustration or injury.

Start With the Basics: Horizontal Pulls

If you’re starting from scratch, the easiest and safest place to begin is with horizontal pulling movements, like bodyweight rows or TRX rows. These allow you to pull yourself toward a fixed object while keeping your feet on the ground. They teach you how to engage your back, shoulders, and core with more stability and less load than a vertical pull-up.

As you get stronger, you can make these harder by elevating your feet, which shifts more of your bodyweight onto your upper body and core.

Build Grip & Shoulder Control From Hanging

Can’t do a pull-up yet? No problem. Just hanging from the bar is a great place to start. It builds grip strength and helps your body get used to supporting your weight from an overhead position.

From there, add scapular pull-ups - a small but powerful movement where you shrug your shoulder blades down and back while hanging. This improves scapular awareness and strengthens the stabilizer muscles you need for full pull-ups.

Use Bands

Resistance bands can reduce the amount of bodyweight you’re lifting without taking away the need for core control and proper form. They’re great for practicing the full range of motion and building confidence—just make sure to use them safely and progressively. Over time, move to lighter bands or decrease assistance.

Lower Yourself with Control: Eccentric Training

Even if you can’t pull yourself up yet, chances are you can lower yourself down. That’s because your muscles are stronger during the eccentric (lowering) phase of a movement.

Use a step or jump to get your chin over the bar, then lower yourself slowly and with control. This builds strength directly in the muscles you need for a full pull-up and teaches proper movement patterns.

If Pull-Ups Bother Your Shoulders…

Some people feel discomfort or irritation in the shoulders during overhead movements. If that’s you, it doesn’t mean you’re broken—it just means your body might not be ready for that position yet.

Instead of pushing through pain, build strength with other pulling variations:

• Horizontal rows (with bands, TRX, rings, or a bar)

• Lat pulldowns (if you have access to a gym)

• Dumbbell or kettlebell rows

• Supported incline pull-ups (with feet on the floor)

These options allow you to get stronger and more confident without flaring up your shoulders.

Practice Often — Frequency is Key

You don’t have to max out every time you train. In fact, frequent, low-to-moderate effort practice is often the most effective approach. Try including a few minutes of pulling work 2–4 times per week using the methods above. Over time, your body adapts, and your first full pull-up becomes just the beginning.