EMBARRASSING FACT ABOUT me: I can’t do a pullup. For years, I hardly tried.
Like plenty of people, I figured I would never be able to do one. But I know that the pullup is a gold-standard back lift. So when I had a chance to work with trainer Kurt Ellis, C.P.T., on a challenge that would help me learn the pullup in 28 days, sure, I was in. Kurt’s parameters were simple: I’d commit to doing this routine daily for a month at the end of my regular workout. Hopefully, by the time I finished the program, I’d be able to knock out a rep or two.
Each week starts with a pullup max-out, and as expected, I did zero reps on Day 1. Then came a surprise: I could barely keep my grip during sets of 30-second dead-hangs. By the final set, I could hold on for just a few seconds. It wasn’t a lack of strength or endurance: I needed a barrier between the bar and my skin to prevent my calluses from ripping. Later thatweek, I’d wrap my hands in resistance bands for hangs (and these worked well).
The bands didn’t help with what came seven days later, when I started getting sore. After six days of drills, my biceps, forearms, and even abs felt tight. This subsided by Week 2—and that’s when I began to appreciate the strength I was building. I carry a backpack during my 40-minute walk to work, and it usually strains my back and shoulders. That stopped happening. And my improved grip strength showed, too. I could easily hold 80-pound dumbbells and do Romanian deadlifts.
In Week 3, I was seeing actual pullup progress. The time spent hanging allowed me to finally get my shoulders even with my elbows, pulling my head nearly to the top. A few more days of drills did lead to my first pullup—sort of. On Day 22, I pushed for a full rep, jerking with my legs. For a brief moment, my chin finally got even with the bar. It wasn’t pretty—but it was a rep. And I’m going to count it, no matter what anyone else says.
I’ll keep working on my pullups, too, because they’re paying off elsewhere. Like when I carry six grocery bags in one hand or crush those RDLs. And the hanging has loosened up my lower back; it no longer feels sore after front squats. I guess even pullups really do lift you up.
Benefits of Pullups
It’s more than just mastering your first pullup. Here’s what else you’ll gain from working on your pullup game for 28 straight days.
Better Posture
Expect to stand taller during every moment of every day, thanks to the mid-back and core muscle you’ll build, which will stabilize your spine.
A Better Grip
To do any pullup training, you’ll need to hang from a bar, resulting in a ton of forearm-building (and -burning!) time under tension.
Core Strength
Your abs play a key role in each pullup rep, stabilizing your lower body so you don’t swing as you drive up.
The 28-Day Pullup Plan
Just ten minutes a day for a month can push you from pullup zero to your first great reps. Put this plan, designed by Ellis, into practice.
For the next 4 weeks, spend at least 10 minutes a day on the pullup bar. Each week, follow the same routine but push harder—add 1 rep or 5 seconds to every move each week. Go all out on every pullup assessment.
Not getting any reps? Then count the amount of time during each assessment that you’re able to continue pulling upward.
DAY 1
PULLUP MAX-OUT
Do 1 set of as many pullups as you can.
DEAD-HANG
Hang on to the bar. Do 6 rounds of 20 seconds.
SCAPULAR DEPRESSION
While hanging from the bar with straight arms, pull your torso as high as you can. Do 2 sets of 5.
DAY 2
NEGATIVE PULLUP
Grab a bar with an overhand grip, feet on the floor. Jump up to chin height, then take 3 seconds to lower. Do 8, resting 10 seconds between reps.
Lie with your back on the floor, hands below a TRX about 3 feet above you. Grasp it with an overhand grip, squeeze your shoulder blades, and pull your torso upward, pausing at the top. Lower. Do 2 sets of 10.
DAY 3
FLOOR-ASSISTED PULLUP
Sit with your shoulders directly below a barbell or Smith machine bar that’s within arm’s reach. Grab the bar and bend at the elbows and shoulders, pulling your chin above it. Do 4 sets of 3.
INVERTED ROW
Lie on the floor, hands below a TRX about 3 feet above you. Grasp it with an overhand grip, squeeze your shoulder blades, and pull your torso upward, pausing at the top. Lower. Do 2 sets of 10.
SCAPULAR RETRACTION
Get in pushup position. Squeeze, then pull apart your shoulder blades. Do 2 sets of 5.
DAY 4
NEGATIVE PULLUP
Grab a bar with an overhand grip, feet on the floor. Jump up to chin height, then take 3 seconds to lower. Do 8, resting 10 seconds between reps.
INVERTED ROW
Lie on the floor, hands below a TRX about 3 feet above you. Grasp it with an overhand grip, squeeze your shoulder blades, and pull your torso upward, pausing at the top. Lower. Do 2 sets of 10.
DEAD-HANG
Hang on to the bar. Do 6 rounds of 20 seconds.
DAY 5
FLOOR-ASSISTED PULLUP
Sit with your shoulders directly below a barbell or Smith machine bar that’s within arm’s reach. Grab the bar and bend at the elbows and shoulders, pulling your chin above it. Do 4 sets of 3.
INVERTED ROW
Lie on the floor, hands below a TRX about 3 feet above you. Grasp it with an overhand grip, squeeze your shoulder blades, and pull your torso upward, pausing at the top. Lower. Do 2 sets of 10.
HANGING KNEE TUCK
Hang from the bar with an overhand grip. Squeeze your abs, pulling your knees to your chest. Lower. Do 2 sets of 5.
DAY 6
Get on all fours, hands directly below shoulders. Spread your shoulder blades and round your back. Tighten your shoulder blades and arch your back. Repeat for 60 seconds; do 3 or 4 sets.
CHILD’S POSE
Sit on your shins, then push your butt back. Lower your chest as close to the floor as you can and reach your hands out as far forward on the floor as you can. Return to the start. Do reps for 60 seconds; do 3 or 4 sets.
DAY 7
CARDIO
Today, get away from the bar, giving your body a brief break, but continue to be active. Choose any cardio you like (think a walk, a swim, or even a relaxed SkiErg circuit) and take it on at 50 to 70 percent of your max heart rate for 30 minutes, relaxing your body and creating total-body blood flow.
Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men’s Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.
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