How To Do Pull Ups For Beginners - From Zero To Hero

[Mdusiek1]

Hey. Thanks for another great video (also watched your pushup video).

I have a question, as I'm starting to train for the army PT.

I am very bad at pullups - I can do max 1 deadhang and a couple when my feet are on the ground) about 60% arm extension. My question is: Is doing chiunups going to be more efficient than doing the assisted pullups? How many would you recommend a day/every two days? Thanks :)

[Evilcyber]

@Mdusiek1 The used muscles are different: chin-ups do more biceps, on pull-ups the biceps is very much neutralized. Therefore one thing you can try is to do as many pull-ups as you can and then switch to chin-ups, which will be a bit easier. I'd do it three times per week. Also check my video on how to do more pull-ups.

[Chair4589]

I did this while doing the twice-a-week FBW while shedding my last ponds off fat, and at the end, I was finally able to do my first pull up.

Thanks a lot bro.

[Evilcyber]

@Chair4589 Very, very cool! :)

[xermoda]

I'm so pimped right now... I will start tomorow :D

[Evilcyber]

@xermoda How did it go? :)

[YourWifeyLuLu]

How do you work on your back?

[Evilcyber]

@YourWifeyLuLu You do pull-ups :)

[YourWifeyLuLu]

@Evilcyber What if you can't do pull-ups?

[Evilcyber]

@YourWifeyLuLu Lulu, did you watch the video? This *is* for people who can't do pull-ups.

[YourWifeyLuLu]

@Evilcyber Yes I did haha. But I mean, I want to work on my back before I try to do pull-ups so it'll be easier for me. Are there other things to do to work your back other than pull-ups?

[Evilcyber]

@YourWifeyLuLu Lulu, I know where you are coming from. But trust me, the program as outlined will get and keep you going. The only thing that you could do which is easier than negative chin-ups would be the inverted row (do a search). However, most people don't have the necessary equipment at home.

[YourWifeyLuLu]

@Evilcyber Thanks :) I will do my research and hopefully be able to do pull-ups/chin-ups real soon! Thank you for the vid, it really helps.

P.S. Call me Leslie :D

[jonathankundinger]

i love this guys accent!!!

[Evilcyber]

@jonathankundinger Thank you! :D

[Evilcyber]

@jonathankundinger And you should! Your last name tells me your people may have come from Germany! ;)

[jonathankundinger]

@Evilcyber they did!! Haha, My grandfather was German, and I am 1/4 German, I wish I could have a German accent though

[Evilcyber]

@jonathankundinger Easy step one: pronounce every "th" as "s" ;)

[jonathankundinger]

@Evilcyber haha, cool, I'll practice(;

[mouseholecondo]

@ZynusGaming How does his nationality or size affect legitimate information? And, as far as legitimate information goes, you're stupid. You should accept that since I'm lean and native, right? Feel free to offer a snide response but please try and not contradict yourself.

[LordCinimod]

@ZynusGaming

What you trolling about? Did he ever say he was in your country?

[MrSuperHappyFun]

Thanks! Btw I love "The Wedding Singer" haha!

[Evilcyber]

@MrSuperHappyFun Thank you! :)

[hamworld05]

if I can do a chinup, how do I go from 1 chinup to 2 chinups?

[Evilcyber]

@hamworld05 You do the 1 regular chin-up and then negatives, as said in the video.

[toontown001]

im skinny hope this works

[Evilcyber]

@toontown001 I've heard from very many people for whom it worked, so there is a good chance :)

[yourpsychedelic]

@Evilcyber Thanks, great video.

One question, and if it instead of getting creative I decide to make other back exercises , will I be able to build strength and later on try pull ups again? What are recommended exercises in this case?

[Evilcyber]

@yourpsychedelic Pull-ups ;) Seriously, you can't really substitute them.

[fantastic5rfn]

I love this video. I'm just getting going and couldn't figure out how to get started when I can't even pull myself up to the bar to hang .... Thanks, Sara

[Evilcyber]

@fantastic5rfn Pretty soon you will be the fittest Sara around! :)

[Ayan44]

i don't understand. What the hell is 'Negative'?

[Evilcyber]

@Ayan44 "Negative" is when you only do the part of the movement where you lower the weight. For the pull-ups, a negative is when you step on the chair, grab the bar and lower yourself to the ground.

[Ayan44]

@Evilcyber gotcha

[MrFrost227]

I have a question. What kind of pull up is it if your in the gym and you grap the two handles so that your palsm are basically facing each other? Forinstance the power rack has these two handles protruding from the top front most bar, presumably for some kind of pull up... what's that called?

[Evilcyber]

@MrFrost227 That's a parallel grip pull-up. It's a mixture of the chin-up and pull-up with a good bit of forearms.

[Apidium]

Check out my vid, I can do 120 pull-ups.... AND I'M ONLY 2 YEARS OLD!!!!!

[DraganVukovic94]

Where can i find pull up bar like yours?

[Evilcyber]

@DraganVukovic94 Heah Dragan, the one in the video was custom-made, but these days you should find them on the internet. Try a search for "corner-mounted pull-up bar."

[yasaryousafzai]

great video. Your tutorial is better than any sciency sounding fancy work out plan.

[drlenlopez]

You might try 'modified' pull-ups if you can't do pullups. Instead of pulling your whole body weight off the ground, off-load a third of your weight. It's great for women and men who have added a few years or pounds.

[Alekx]

Haha, the cat at the end. So cute!

[glenrushh]

ok i am serious i cant do one chin up i am gonna start the negative process see if this works get back to you

[Vin3SPENCER]

check out my channel.. I can Do 30 and Im 13 years old

[Evilcyber]

@Vin3SPENCER Very good! :)

[naka7a98]

@Vin3SPENCER

my cousen is alsole 13 and can do 50 pushups in one time (pull ups alsole and is good at parkour)

[justcallmeMOJO]

Check out my channel... I can Do 30 and Im 13 years old

[nackteh]

I'm 12 years old. I can run faster than anyone in my class. I can throw farther. I play the most sports, but I can NOT do a pull up. Simply can not. Please help

[k44ch4123]

@nackteh same here but im 13

[NubPro96]

I can now do 10 STANDING pull ups, but when I hang, I can't do any. .. Help?

[Evilcyber]

@NubPro96 That is because when you hang your arms are fully stretched, making a pull-up a good bit more difficult.

[gullbuttqasim]

what about bicep?

[Evilcyber]

@gullbuttqasim The biceps gets a good bit of work from chin-ups and some from pull-ups. Don't overly worry about it. Many people start biceps isolations way too early.

[gullbuttqasim]

@Evilcyber thanx brother

[NubPro96]

@EvilCyber thanks !

[TheKo56]

I literally just found out I have the fitness test for this in like 2 days. I'm so screwed.... I'm just gonna try to do chin ups instead of pull ups ;) my teacher wouldn't notice XD I have presidential for everything so far :D

[Evilcyber]

@TheKo56 Well, I wish you good luck! :)

[tntcinematics]

hahaha pooh ups!!!!

[JeRuJoHn1994]

mr bean

[gori654]

hi sir....thanks for the video....my question is....what is the name os tha pull up bar? where can i find something similar or thats home made? thanks a lot...

[Evilcyber]

@gori654 It's called a "corner-mounted pull-up bar". This one was custom-made, but these days you should find them online as well.

[NubPro96]

Btw, am I supposed to feel the "pull" in my back muscles? Cause apparently I can't feel it.

[Evilcyber]

@NubPro96 Don't worry about "feeling" the muscles work if you do the exercise correctly; developing that feeling can come a good bit later.

[NubPro96]

Hey. I can do negative chin ups, however, im unsure if I'm correct, taking apx. 7s to full stretch my arm. Also, how many times a day must I do this? And apx. How long must I train for to achieve results?

[Evilcyber]

@NubPro96 If it takes you 7s to lower yourself, then you already got some strength, because not many people manage that! If you go a little bit faster, that is ok, too.

You should do this 3 times per week and best would be if you make it part of the program I have on my website under Workout > Home Workout Plans > Beginner Home Workout Plan or Home Workout Plan For Teens.

[sandrapacopaco]

what about if i cant do a single negative? my body just drop

[Evilcyber]

@sandrapacopaco Heah Sandra, first of all you should keep in mind that you too will be able to do it! :) Second you should try "inverted rows", as they will help you build up the necessary strength.

[mental6132]

hey man, if you don't have a pole to do the pull ups on at home, is there anywhere that a house would normally have, that you can recommend? :)

[Evilcyber]

@mental6132 Man, I got tons for you! Check the menu on my site under Workout > Pull-Ups Without A Pull-Up Bar!

[rainbowdash1337]

what if you cant do a chin up? im trying to get strong and drop a bit of weight because im an overweight 13 year old

[Evilcyber]

@rainbowdash1337 If you can't do negative chin-ups either, you may want to try inverted rows.

[SuperOs1000]

I can do about three or four pull ups, how do I do more??

[Evilcyber]

@SuperOs1000 Start with the third stage of this program: do the rest of them negative and do one more rep each workout.

[izecc1984]

You lost me at three sets of six. Illuminati?

[Evilcyber]

@izecc1984 You caught me! Now where do I find you? ;D

[mgallagher53]

Thank god an instructional work out video where he doesn't have his shirt off....

[Evilcyber]

@mgallagher53 You can't imagine how much flak I got for that! :D

[Imran500]

Do you need low body fat percentage to do pull ups?

[Evilcyber]

@Imran500 Let me put it like this: Weighing less makes pull-ups easier, but what it basically comes down to is having enough strength, no matter what BFP.

[MrFurlas]

@Evilcyber how long I have to rest between each set??

[Evilcyber]

@MrFurlas One minute. Sorry for forgetting to mention it in the video :(

[TheJunHoe]

@Evilcyber i can do pull ups if i start with feet touching the ground but i can't when im hanging in the air... whats the problem?

[Evilcyber]

@TheJunHoe When you hang in the air, your arms are extended a bit more than when you are standing on the ground. That makes it more difficult.

[papalolita]

When you lower yourself on a negative rep, count:

one thousand - two thousand - three thousand - four thousand

Don't lower yourself too fast, and don't lower yourself too slow.

If you need to catch a breath in between reps, make sure you don't rest more than 10 seconds.

[TKxEnigma]

Ok Evil, I have got a scenario for you...

What if you can't if do the reverse chin-ups??? am I screwed???

[Evilcyber]

@TKxEnigma Nope, you aren't: Inverted Rows to the rescue! Sit down *under* a table, with your legs outstretched and your eyes facing the table's edge. Grab the edge and pull yourself up, until your chin is at the height of the table's surface, while your legs lend you support when needed.

To better picture this, check ExRx under Exercise & Muscle Directory > Back > Body Weight, Inverted Rows (on the right side of the table). If you do it with a table, make extra extra sure it won't topple!

[TheSuperieur]

I need a video how to don't break the bar... I broked my knee !! NOT SECURE

answer me plz

[Evilcyber]

@TheSuperieur I can only suggest to have a pull-up bar installed by someone who can judge the stability of the bar and of whatever is supposed to support it. Be really careful!

[malmman]

nice video :)

[Evilcyber]

@malmman Thank you! :)

[AVBtrance1]

i can do negative chin ups really slow, but how long i need to do them to finally make a full chin up? and then start with the negative pull ups?

[Evilcyber]

@AVBtrance1 You should stay with the plan as described. No worries, you will make it! :)

[TheGal9989]

DAM and if its your 1000000th workout O.O

[jr92503]

great video, I'm going to go buy a pull up bar today and start on the negative ones.

[Evilcyber]

@jr92503 Great! Let me know how it works for you!

[125rasputin]

i think freddie wants to do a pull up , he keeps lookin up lol, ....thanks for the advice i was starting to get worried there, i couldn't do one and my girlfriend is 125 lbs and can do them so easy ,it sucks lmao thanks again, p.s Did you create that bar yourself or did you purchase it ??? later

[Evilcyber]

@125rasputin Heah Rasputin, I had the bar custom-made in a small welding shop. But if you are looking for one like it, you can find them these days when you search for "corner-mounted pull-up bar".

[jeklorz]

lol the thing is in my schools gym the damn bar is like 50 feet above my head even when im standing up on a chair. -.-

[Evilcyber]

@jeklorz You guys have the most unusual gym I have heard of! :D

[MrVebbis96]

Thanks for the good advices, but Are you shure about what that is pull and what is chinups? Beautiful cat you have there btw :D

[Evilcyber]

@MrVebbis96 Very sure :) Freddie says you can come by any time and bring him some treats! :)

[IChaytonI]

Interesting.. after a single set of negatives I cant really lower myself slowly.. I go down really quickly.

[Evilcyber]

@IChaytonI Yep, negatives can be challenging. Never underestimate them :)

[IChaytonI]

@Evilcyber Yes.. I am still working with negative pullups but I have now incorporated inverted rows.. thanks for your help sir

[saarraz1]

Awesome vid, I was looking around everywhere for a program for beginners who can't do one pullup. This was just what I was looking for, thanks!

[hello3628]

I have a question. How often should i do a pullup exercise in one week. Or any other muslce group for that matter?

[Evilcyber]

@hello3628 2 - 3 times per week. Best is you make it part of a total plan. Check my site under Guides > For Beginners > Beginner Home Workout Plan.

[boboDaKilla]

you forgot about neutral grip.

[Evilcyber]

@boboDaKilla I think it wasn't essential for this program.

[tubamaphone83]

This is amazingly helpful! Thank you so much!

[Evilcyber]

@tubamaphone83 Glad you liked it! :)

[xSkylineXMB]

i havent worked out in a while starting again today its been a while the first day is always the hardest. again...

[Evilcyber]

@xSkylineXMB You can do it! Even the longest journeys start with the first step, man! :)

[l1mewaxer]

I have a pull-up exam in one month where I'll have to do 15 pull-ups and I can't even do a single pull-up! Do you think I can make it in one month? Thanks! :)

[Evilcyber]

@l1mewaxer I'm sorry, that is rather unlikely.

[l1mewaxer]

@Evilcyber Oh well, thank you anyway :D

[MyBuxJT]

Hey, I have a question, how long should i be doing 1 rep of the negative pullup?

Do I wait for like 5-10 seconds or as long as I can? Id appreciate a reply, thanks!

[Evilcyber]

@MyBuxJT You do it in about the same speed as I do in the video.

[ryamho1]

Rephrase:Is standing on the ground n my hand could grab the pull up bar but my hand is bend about 20 degrees counted as real pull-up?

[Evilcyber]

@ryamho1 Let me put it like this: If the bar is lower than where you almost have to fully stretch your arms to grab it, you should grab the bar, pull up your feet and then do the pull-up.

[ryamho1]

is hand a bit bend n my feet touching the ground not a real chin-up?

[tarakaans22]

This is a parody of a workout! Every kid can do a pull up! If not, then you need to start losing weight!

[pixelsafoison]

@tarakaans22 i'm not in overweight, i started working out 3 months ago at a rate of 3x 2h a week intensively and hell i can't do a pull-up man (couldn't even do a pushup when i started), i just grabbed a pull-up bar today and am going to start training, so don't just come here all high and mighty thinking everyone can do a pull up x')

[tarakaans22]

@pixelsafoison Good luck on your training man! :)

[rossbrand90]

Where did you get this pull up bar as this is the kind i would like

[Evilcyber]

@rossbrand90 It was custom-made, but these days you should be able to find similar ones. Try a search for "corner-mounted pull-up bar".

[drlenlopez]

try 'modified' pull-ups. You train the same 'pulling' muscles whether you do free standing or modified pullups with something like the Work Horse Fitness Trainer. The goal is to target those muscles and get a great pump and the results will come.

[tisucitisin1]

One question - i train kickboxing recreationally (i'm on summer break now), and i'm runing regullary, i can do about 20-30 push ups in set, but i have really big problem with pull ups, so my question is - can i do your intermediate home workout plan and pull ups for begginers, or is it best to start from beggining with home workout plan for begginers and than get to intermediate workout plan? (sorry for my bad english, greetings from Croatia ;) )

[ppmgeeONyee]

hahahaha the wedding singer.. this guys a character hahaha

[Evilcyber]

@ppmgeeONyee I take that as a compliment! ;)

[SpreadingDARKNESS]

im not doing workout one lol

[dan18290]

thank you so much! youre a life saver!

[Evilcyber]

@dan18290 Glad it helped, Dan! :)

[fluffyfan07]

I don't have a bar like your to practise pull ups on, is there anything else I could use?

[Evilcyber]

@fluffyfan07 No worries: Go to my site under Guides > For Beginners > Pull-Ups Without A Pull-Up Bar.

[SirGizmo]

can i do assisted chin ups with chair for more reps when i can only do like 3 negatives per set? 3 reps are not increasing my repetitions over time :(

[Evilcyber]

@SirGizmo Yep, if it works for you, you can of course do that!

[zoshisama]

Very helpful. Thanks.

[Evilcyber]

@zoshisama Let me know how it works for you!

[johnnieblaze1974]

It is really cool to disrespect someone when they aren't in front of you. You get a cookie now grow up. Their are benefits to both body weight workouts and weights if you do it right weights work to make your target muscle standout but you lack stamina doing it that way and real strength and your miss the minor muscle groups that round out your look and when you get over 30 it's hard on your joints and flexibility.

[CorruptCatalystVids1]

i did one pull up yesterday and im fat lol im just seeing how i can do it (advice Lift FUCKING WEIGHTS!!!!)

[silverwolf919]

I liked the cat at the end.

[12345612345e]

I cannot do even negatives properly. I drop down too fast. Help?

[Evilcyber]

@12345612345e You may want to try inverted rows.

[imporylem]

@12345612345e you should try to lose weight meanwhile i think

[4200224]

@12345612345e get a chair and help your self while doing pull ups

[Bassstylerz100]

@12345612345e how much do u wheigh and how tall are u i can help

[AGazaMiSeh]

Buy a dumbbell. Quickest way and you get

[dannychange123]

hey. should i skip the chinup routines and jump straght to doing the sets of negative pullups only? btw, i can only do 1 full pullup as of now :(

[Evilcyber]

@dannychange123 Yep, if you can do one good one, then start with that phase. If you get stuck, you can always go back to or combine it with the first part of the plan.

And no worries, when I started and was finally able to do my first CHIN-up, I was almost moved to tears! So you definitely can do it too! :)

[TearLoop2]

lol maybe the cat should try it out, he'll get loads of female cats behind him after a hard workout

[Evilcyber]

@TearLoop2 When it comes to deciding between physical activity and eating, for Freddie eating always wins! ;)

[TearLoop2]

This video is really informative I'll take the challenge and I'll let you know man thanks a lot fory our help.

[Evilcyber]

@TearLoop2 Heah Tear, glad you find out it helpful! You can do it, man! :)

[CutControlPunk]

Just what I've needed! I'm only able to do 2 pull-ups and wanted a ladder to better them :) Gonna start right now. Thanks!!

[Evilcyber]

@CutControlPunk So how is it going? :)

[CutControlPunk]

@Evilcyber Wow, nice of you to ask :) Going good. Doing your beginner workout + getups and Jillian Michaels the day after. Today I could barely pickup the coin I dropped on the floor =D

[AssassinAltair98]

@Evilcyber PLEASE HELP ME i cant even pull myself up can i get some advice from you

[Evilcyber]

@AssassinAltair98 Well, if it's because you are overweight, then you are giving your body a tall order and trying to lose some weight probably helps Beside, that the beginning you shouldn't pull yourself up and just use a chair and slowly lower yourself down.

And don't worry, stick in there, because you can do it! Really, I mean it!

[fm51296]

Okay, I'm so going to try this ! Thanks :DDDDDD

[Evilcyber]

@fm51296 Great! Let me know when you got your first one! :)

[flightsnhike226]

this guy is such a freshy lol

[Evilcyber]

@flightsnhike226 Hm, then you either mean I look like an immigrant or hot. What will it be? :)

[Kurttitude1]

@Evilcyber : That's great, thank you.

[luftwaffe789456123]

lol i love where the bar is positioned.......if someone will open that door hahaha

[Evilcyber]

@luftwaffe789456123 Well, the added adrenaline lets you squeeze out that extra rep! ;)

[hahaz0123]

hi Evilcyber, i don't quite understand the negative chin-ups. so do i stand on the chair, hang on the bar, lower myself to the ground and then climb up on the chair and continue the whole thing again?

[Evilcyber]

@hahaz0123 Exactly! Well, you don't hang there, you hold for a sec with the chin above the bar, then lower yourself slowly to the ground :)

[paddypoohead]

1:36

I thought he was about to say naked