{"id":7551,"date":"2021-02-08T13:46:40","date_gmt":"2021-02-08T13:46:40","guid":{"rendered":"https:\/\/calisthenicsnerd.osmiumweb.com\/you-can-do-pull-ups-step-by-step-guide\/"},"modified":"2026-03-12T11:32:42","modified_gmt":"2026-03-12T11:32:42","slug":"you-can-do-pull-ups-step-by-step-guide","status":"publish","type":"post","link":"https:\/\/athenscalisthenicscenter.gr\/en\/you-can-do-pull-ups-step-by-step-guide\/","title":{"rendered":"You Can Do Pull Ups! &#8211; Step by Step Guide"},"content":{"rendered":"\r\n<p class=\"wp-block-paragraph\">A\u00a0<strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Pull-up_(exercise)\" target=\"_blank\" rel=\"noreferrer noopener\">pull-up<\/a><\/strong>\u00a0is an <strong>upper-body\u00a0strength exercise<\/strong>. The pull-up is a\u00a0<strong>closed-chain\u00a0movement<\/strong> where the body is suspended by the hands and pulls up. As this happens, the <strong>elbows\u00a0flex<\/strong>\u00a0and the <strong>shoulders\u00a0adduct\u00a0and\u00a0extend<\/strong>\u00a0to bring the elbows to the torso.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">It is also a prerequisite for a lot of\u00a0<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/17\/what-is-calisthenics\/\">Calisthenics<\/a> skills such as the\u00a0<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/01\/how-to-handstand-5-simple-tips-that-really-work\/\">handstand<\/a>,\u00a0<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/24\/how-to-planche-5-tips-to-master-it\/\">planche<\/a>,\u00a0<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/05\/how-to-front-lever-step-by-step-guide\/\">front lever<\/a>, <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/10\/how-to-back-lever-the-complete-guide\/\">back lever<\/a>, <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/15\/human-flag-tutorial-all-the-progressions\/\">human flag<\/a> or <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2021\/02\/03\/why-you-cant-muscle-up-3-things-you-are-doing-wrong\/\">muscle up<\/a>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Pull-ups use many different muscles of the upper body, including the\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Latissimus_dorsi\">latissimus dorsi<\/a>\u00a0and the\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Biceps_brachii\">biceps brachii<\/a>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Besides being a great exercise, the pull-up is a fundamental movement of the human body, which is built to hang and climb.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>But, if you can&#8217;t do pull-ups yet don&#8217;t get disappointed<\/strong>. The reason is because you probably never taught how to <strong>build up to it. <\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">You need to start with easier progressions and things you can easily do, until you are strong enough to move on.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Just like you, there are some very strong people now, who once couldn&#8217;t do a single pull-up<\/strong>. So just find a pull up variation that you can do and work it hard once or twice a week until you hit a certain standard of sets and reps. When that happens, you know you are strong enough to move to the next &#8211; harder progression.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">That being sed, lets start with the easiest possible pull up exercise:<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">1. <span class=\"uppercase\">scapular pull up<\/span><\/h2>\r\n\r\n\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_EZA3YuL1I9E\"><div id=\"lyte_EZA3YuL1I9E\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2FEZA3YuL1I9E%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/EZA3YuL1I9E\" rel=\"nofollow\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FEZA3YuL1I9E%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2022\/06\/16\/scapula-the-secret-of-calisthenics\/\">Scapula<\/a> Pull ups<\/strong> are extremely beneficial for\u00a0<strong>shoulder health<\/strong>, <strong>scapular strength<\/strong>, <strong>improving pull up form<\/strong> and <strong>helping progress to more difficult <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/17\/what-is-calisthenics\/\">Calisthenics<\/a> skills<\/strong> such as the\u00a0<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/01\/how-to-handstand-5-simple-tips-that-really-work\/\">handstand<\/a>,\u00a0<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/24\/how-to-planche-5-tips-to-master-it\/\">planche<\/a>,\u00a0<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/05\/how-to-front-lever-step-by-step-guide\/\">front lever<\/a>, <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/10\/how-to-back-lever-the-complete-guide\/\">back lever<\/a>, <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/15\/human-flag-tutorial-all-the-progressions\/\">human flag<\/a> or <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2021\/02\/03\/why-you-cant-muscle-up-3-things-you-are-doing-wrong\/\">muscle up<\/a>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Start by hanging from the bar, with <strong>relaxed shoulders.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Then, <strong>without bending your arms or swinging<\/strong>, perform a reverse shrug to depress your shoulder blades. Pause for a second at the bottom, then return your shoulders to the starting position.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><em><strong><span style=\"text-decoration: underline;\">You need to be able to do at least 10-15 reps in one set, before moving to the next progression.<\/span><\/strong><\/em><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">2. horizontal pull up<\/span> (INVERTED ROW)<\/h2>\r\n\r\n\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_VBTeVnPGkzE\"><div id=\"lyte_VBTeVnPGkzE\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2FVBTeVnPGkzE%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/VBTeVnPGkzE\" rel=\"nofollow\"><img decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FVBTeVnPGkzE%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The Horizontal Pull up is one of the best, simple and most effective exercises you can do to build the\u00a0<strong>pulling strength<\/strong>\u00a0required for counting in the next progressions.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">In order to perform it, you need to set the bar, or rings, around\u00a0<strong>waist height<\/strong>\u00a0(the lower \u2013 the more difficult the movement). Then, lie on the floor underneath it and pull yourself up until your\u00a0<strong>chest touches the bar\/rings.<\/strong>\u00a0Finally, come back down\u00a0<strong>slowly in a controlled manner<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Don\u2019t forget to\u00a0<strong>keep your core tight<\/strong>,\u00a0<strong>engaging your quads, glutes and abs<\/strong>, so that your body is in a straight line.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><em><strong><span style=\"text-decoration: underline;\">You need to be able to do at least 10-15 reps in one set, before moving to the next progression.<\/span><\/strong><\/em><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">3. jackknife pull-up<\/span><\/h2>\r\n\r\n\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_Y9pnbFkuokM\"><div id=\"lyte_Y9pnbFkuokM\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2FY9pnbFkuokM%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/Y9pnbFkuokM\" rel=\"nofollow\"><img decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FY9pnbFkuokM%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The next progression is the Jackknife Pull up. For this one, you are going to change your body position, in order to reduce the weight you are pulling.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Start grasping the bar, while <strong>keeping your body in a 90 degrees angle<\/strong>. Use a box or chair to support your legs.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Then, pull yourself up until your body forms a straight line and your chest touches the bar.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Don\u2019t forget to\u00a0<strong>engage your quads, glutes and abs<\/strong>, during the whole movement.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><em><strong><span style=\"text-decoration: underline;\">You need to be able to do at least 10-15 reps in one set, before moving to the next progression.<\/span><\/strong><\/em><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">4. <span class=\"uppercase\">assisted pull up<\/span><\/h2>\r\n\r\n\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_5rR_bzBc1NA\"><div id=\"lyte_5rR_bzBc1NA\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2F5rR_bzBc1NA%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/5rR_bzBc1NA\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F5rR_bzBc1NA%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The best way to perform the assisted pull up, is <strong>using a resistance band<\/strong>. This will <strong>reduce the weight<\/strong> you are pulling and help your body <strong>get used to the actual movement.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">So, tie the band around the bar and stretch it, in order to pass it under your feet.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Proceed with pulling as hight as you can,\u00a0<strong>until the bar touches your chest<\/strong>. Then start descending slowly, until you lock yourself into the bottom position.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Make sure you don\u2019t enter in an arch position and keep your core engaged during the hole movement.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">This exercise is the most efficient way to practice and get stronger, in order to unlock the pull up.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><em><strong><span style=\"text-decoration: underline;\"><em><strong><em><em><strong>You need to be able to do at least 10-15 reps in one set, before moving to the next progression.<\/strong><\/em><\/em><\/strong><\/em><\/span><\/strong><\/em><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">5. negative pull up<\/span><\/h2>\r\n\r\n\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_EkpJkHpJXmM\"><div id=\"lyte_EkpJkHpJXmM\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2FEkpJkHpJXmM%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/EkpJkHpJXmM\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FEkpJkHpJXmM%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\r\n\r\n\r\n<p class=\"wp-block-paragraph\">When you start feeling stronger and more confident, you can remove the resistance band and practice the <strong>eccentric part of the pull up<\/strong>, or in other words the <strong>negative pull up.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Use a box or chair<\/strong> to grasp the bar with an overhand grip. Position yourself near the bar, <strong>so that your chest is touching it.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Then, start lowering yourself down, <strong>slowly in a controlled manner<\/strong>, until you reach the dead hang position.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><em><strong><span style=\"text-decoration: underline;\"><em><strong><em><em><strong>You need to be able to do at least 10-15 reps in one set, before moving to the next progression.<\/strong><\/em><\/em><\/strong><\/em><\/span><\/strong><\/em><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">6. regular pull up<\/span><\/h2>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image alignright size-large\"><img decoding=\"async\" class=\"wp-image-1520\" src=\"https:\/\/calisthenicsnerd.com\/wp-content\/uploads\/2021\/01\/pexels-photo-1865131.jpeg?w=830\" alt=\"bar pull up\" \/><\/figure>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Congratulations! You made it to your first pull up!<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">You are not done yet thought&#8230; You need to keep in ming the following elements, <strong>in order to perform the pull up correctly and get the most out of your training :<\/strong><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>You should always aim for full range of motion<\/strong>. Do not only use the upper or lower part of the movement\u00a0and make sure you go into full extension of your arms at the bottom.<\/li>\r\n\r\n\r\n\r\n<li><strong>Avoid any form of kicking and swinging!<\/strong> A pull up should be performed with strength and not with momentum.<\/li>\r\n\r\n\r\n\r\n<li><strong>Control the movement the whole time<\/strong>. Don&#8217;t let yourself fall into your joints during the eccentric part of the pull up.\u00a0<\/li>\r\n\r\n\r\n\r\n<li><strong>You should pull with both sides evenly,<\/strong> in order to avoid imbalances.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Keep up the good work!<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-group alignfull has-cool-to-warm-spectrum-gradient-background has-background-color has-text-color is-layout-constrained wp-block-group-is-layout-constrained\" style=\"margin-top: 0px; margin-bottom: 0px; padding-top: 4vw; padding-bottom: 4vw;\">\r\n<p class=\"has-text-align-center has-text-color wp-block-paragraph\" style=\"color: #ffffff; font-size: 20px; line-height: 1.34;\">Are you ready for a<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading has-text-align-right has-text-color\" style=\"color: #ffffff; font-size: 59px; line-height: 1.09; margin: 10px 0px 0px 0px;\">FREE<strong> online class?<\/strong><\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">&nbsp;<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-3e41869c wp-block-buttons-is-layout-flex\">\r\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" style=\"border-radius: 50px; color: #ffffff; background-color: #000000; padding: 15px 60px 15px 60px;\" href=\"https:\/\/calisthenicsnerd.wordpress.com\/contact\/\">Get in touch<\/a><\/div>\r\n<\/div>\r\n<\/div>\r\n","protected":false},"excerpt":{"rendered":"<p>A\u00a0pull-up\u00a0is an upper-body\u00a0strength exercise. The pull-up is a\u00a0closed-chain\u00a0movement where the body is suspended by the hands and pulls up. As this happens, the elbows\u00a0flex\u00a0and the shoulders\u00a0adduct\u00a0and\u00a0extend\u00a0to bring the elbows to the torso. It is also a prerequisite for a lot of\u00a0Calisthenics skills such as the\u00a0handstand,\u00a0planche,\u00a0front lever, back lever, human flag or muscle up. Pull-ups use [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":7552,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[292],"tags":[412,296,297,413,414,415,416,318,417,373],"class_list":["post-7551","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics","tag-assisted-pull-up","tag-calisthenics","tag-guide","tag-horizontal-pull-up","tag-inverted-row","tag-jackknife-pull-up","tag-negative-pull-up","tag-pull-up","tag-regular-pull-up","tag-scapular-pull-up"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>You Can Do Pull Ups! - Step by Step Guide - Athens Calisthenics Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/athenscalisthenicscenter.gr\/en\/you-can-do-pull-ups-step-by-step-guide\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"You Can Do Pull Ups! - Step by Step Guide - Athens Calisthenics Center\" \/>\n<meta property=\"og:description\" content=\"A\u00a0pull-up\u00a0is an upper-body\u00a0strength exercise. The pull-up is a\u00a0closed-chain\u00a0movement where the body is suspended by the hands and pulls up. As this happens, the elbows\u00a0flex\u00a0and the shoulders\u00a0adduct\u00a0and\u00a0extend\u00a0to bring the elbows to the torso. It is also a prerequisite for a lot of\u00a0Calisthenics skills such as the\u00a0handstand,\u00a0planche,\u00a0front lever, back lever, human flag or muscle up. 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