How to Start Calisthenics: 7 Steps To Pull Ups

How to Get Your First Pull Up (Without the Guesswork)

Pull ups are the gold standard of upper body strength.

They’re challenging, humbling, and wildly rewarding.

Whether you’re already training or just getting started, mastering the pull up is a must.

If you're exploring calisthenics as a beginner, know this: your back is the biggest muscle group in your upper body.

Ignoring it isn’t an option. And nothing targets it better than a well-executed pull up.

But here’s the catch: most people don’t know how to actually train for one.

Let’s break it down.

1. Standing Pull Ups


Start by using your legs for assistance. Find a low bar and stand in front of it, pulling yourself forward toward the bar while keeping your back straight and feet on the ground.

The key is learning to initiate the movement with your shoulder blades. Think: blades pull in as you move forward, and glide forward as you move away from the bar.

Go for 5–10 reps per arm, 3–5 sets. Once that feels easy, move on to the next move.

2. Australian Pull Ups (Inverted Rows)


Get under a waist-high bar, keep your body in a straight line, and pull your chest up to the bar.

Focus on pulling your shoulder blades together at the top, and letting them glide apart as you lower. Tuck your pelvis in, engage your glutes, and avoid arching your back.

You can start with bent knees and progress to straight leg repetitions as you get stronger.

5–10 reps, 3–5 sets.

3. Deadhangs


• Grip strength and shoulder activation are key for pull ups.
• Hang from a bar with your shoulders down and active, no neck-sinking allowed.
• Deadhangs train your grip and prepare your joints.
• Go for 15–30 second holds, 3–5 sets. You can combine these with your Australian pull ups.

4. Hanging Shrugs


This small but mighty move strengthens your back and gets your scapulas moving properly.

Hang from the bar, keep your arms straight, and pull your shoulders back.

Think of it like trying to bend the bar behind you. Then from there, bring your shoulder blades down and forward as if you were bending the bar forward.

Do  5–10 shrugs, 3–5 sets. Add them to your deadhangs when you’re ready.

5. Negative Jump Pull Ups


Jump to the top of a pull up and lower yourself as slowly as you can.

Don’t let your elbows cave in, that kills your back activation.

Keep your core tight and your pelvis tucked back. Control is everything. Do 3–10 reps, 3–5 sets.

6. Band Assisted Pull Ups


Time to practice the full range of motion. Loop a resistance band around the bar and under your feet.

The band helps, but don’t cheat, you should still feel your muscles working (adjust band size accordingly).

Aim for 5–10 reps, 3–5 sets.

7. Full Pull Ups and "Halfers"


Once banded pull ups feel solid, test out your full pull up.

If you can’t get all the way up yet, start with “halfers" or "shorties" (half rep pull ups). 

Go from just below a 90-degree elbow bend to just above it.

These smaller reps help bridge the gap until you can do the full range pull ups.

Pair that with more negative pull ups and band assisted reps until full range pull ups feel solid.

Build control and add range over time. Do 5-10 repetitions x 3-5 sets.

If you can’t complete all the required sets, use assisted pull ups after your full pull up sets, until your don’t need any assistance anymore.

Key Pointers for Pull Up Progression:

• Start with what you can do today. Master that level before moving on.
• Stick with 5–10 reps per set, and aim for 3–5 sets.
• To mix it up, you can also use pyramid training where you would starting around 5-8+ reps depending on your level and then lowering by one repetition on each set.
• Progress to harder variations only when you’ve nailed the current one.
• Train your full body. Don’t skip push ups and leg work. A solid split could look like: Day 1 pull, Day 2 push, Day 3 legs.

The secret sauce? Consistency.

Getting your first pull up isn’t just a flex, it’s a gateway to a stronger, more capable version of yourself. It teaches patience, body awareness, and grit.

If you’re serious about building strength through calisthenics, the pull up is your rite of passage.

Want structured progressions and real guidance?

Join the online calisthenics academy and train with me.

Your first pull up is waiting!

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Calisthenics Training FAQ’s

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Frequently Asked Questions

1. Why are pull-ups considered important for calisthenics? Pull-ups are considered the "gold standard" of upper body strength and a "rite of passage" in calisthenics. They are essential because they effectively target the back, which is the largest muscle group in the upper body, building a solid foundation of strength.

2. What is the step-by-step progression to get my first pull-up? The guide provides a 7-step progression:

1. Standing Pull Ups

2. Australian Pull Ups (Inverted Rows)

3. Deadhangs

4. Hanging Shrugs

5. Negative Jump Pull Ups

6. Band Assisted Pull Ups

7. Full Pull Ups (using "Halfer" reps as needed)

3. What is the purpose of Standing Pull-ups and Australian Pull-ups? Both exercises are foundational movements that use assistance (from your legs or a lower bar) to help you learn how to initiate the pulling motion with your shoulder blades. They teach you to properly engage your back muscles and glide your scapulas, which is crucial for a correct pull-up.

4. How do Deadhangs and Hanging Shrugs help with pull-ups? Deadhangs are essential for building grip strength and preparing your joints. Hanging Shrugs are a small but important movement that strengthens your back and teaches your scapulas to move properly, helping with activation and stability during a pull-up.

5. What is the role of Negative Jump Pull-ups and Band Assisted Pull-ups? Negative Jump Pull-ups focus on the eccentric, or lowering, phase of the pull-up, building the strength needed to control the movement. Band Assisted Pull-ups allow you to practice the full range of motion while a resistance band provides support, bridging the gap between partial movements and a full, unassisted pull-up.

6. What are some key pointers for pull-up progression? The most important pointers are: start at a level you can do and master it before moving on, aim for 5-10 reps per set (3-5 sets total), and remember that consistency is key. The article also suggests incorporating other exercises like push-ups and leg work to build a well-rounded and solid foundation.