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How to do a Pull Up

Unlock the strength and versatility of your upper body with our step-by-step guide on how to do a pull-up, a classic exercise for building back and arm muscles.

  • 19 Oct 2023
  • 3 min read

If you are a beginner on your journey to building upper body strength, learning how to do a pull up might seem daunting. But fear not! Pull-ups are an excellent way to engage your back, shoulders and arms, and with the proper guidance, you will be pulling yourself up like a pro in no time. In this article, we will explain the steps to help you conquer this fundamental exercise. 


Steps to do a pull-up

Here is the step-by-step process for how to do pull-ups for beginners:

  • Set up and grip

To start, find a pull-up bar that can support your weight. Stand beneath the bar and reach up, grabbing it with your palm facing forward and hands about shoulder-width apart. Make sure your grip is firm; your fingers should remain securely wrapped around the bar. 

  • Body positioning

With your hands gripping the bar, let your body hang freely. Your arms should remain fully extended above you. Now gently stick your chest out and slightly curve your back. Engage your core muscles to maintain stability. 

  • The pull-up motion

Here comes the exciting part — pulling yourself up! Begin by exhaling as you use your back muscles to initiate the movement. Imagine driving your elbows downward while simultaneously pulling them towards your back pockets. This engages your lats and biceps, the primary muscles involved in the pull-up.

As you pull up, focus on bringing your elbows down and back, aiming to get the bar to chest level. Keep your movements controlled and avoid any sudden jerks. Maintaining a steady motion will maximise muscle engagement and minimise the risk of injury.

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  • Reaching the top
  • You are almost there! When your chin is just above the bar, and your chest is near it, you have successfully completed the pull-up motion. Take a brief pause in this position to feel the burn in your upper body muscles.

    • Lowering down

    Now, it’s time to lower yourself back down in a controlled manner. Inhale as you gradually extend your arms, returning to the initial hanging position. Keep your core engaged to maintain stability through this phase. 

    • Practice and progress

    Building upper body strength takes time and consistent effort. Start with an attainable goal, whether it’s just one pull-up or a set of repetitions, and gradually increase the count as you become more comfortable and stronger. 



    Learning how to pull-up might seem challenging, but with regular practice and the right technique, you can master this exercise. By following the above steps, you will be well on your way to accomplishing pull-ups with ease. So get ready to feel the empowering sensation of lifting your body weight and achieving a new level of strength! 

    Incorporate pull-ups into your workout routine, and soon enough, you will be impressing yourself and others with your upper body prowess. Stay determined and consistent, and enjoy the journey of becoming a pull-up pro! Also, ensure that you have a health insurance plan to safeguard yourself against any financial stress. 

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