Pullups are one of the most effective exercise you can do for your upper body. Pullups seem to be easier but for most beginners, it is difficult to do a single proper pullup. When I first started going to the gym, I can hardly do a single pullup. But now, I can add up to 40kgs on my bodyweight and do pullups. However, you have to remember that it all starts with a step.

Most people assume that because of weak arms, they find it hard to do pullups. But the main muscle engaged while doing pullups is lats/wings which is one of the huge muscles of our back. Generally, pullups are a great exercise for your lats and biceps. There are a few ways and steps for doing pullups.

First of all, you need to start from the easiest version of pull-ups i.e. close grip underhand pullups. You can feel more biceps activation and it will be easier to perform with this version of pullup. If you’re still getting hard to do pullups from this version, then start with negative pullups. What you can do is put a bench under the pullup bar and hold the bar underhand and then jump up. Once you jump, try coming down slowly as you can. Try to control your body’s speed on the way down. Repeat this for up to 10 times and 3 sets.

Once you’re comfortable with negative pullups, try doing pullups without jumping from a bench, just do regular pullups, still with the underhand grip. The key to progressing in pull-ups is to not go to all-out failure but to practice them more frequently. If you can do only 4 pullups, then just do 2 pullups at one time for 3 sets each, but do it 2 or 3 times a day.

You can put a pullup bar at home and practice more frequently.

Once you can do 6 or more pull-ups with an underhand grip, then it’s time to switch to a neutral grip. Neutral grip pullup is a bit harder than underhand grip pullup but still easier than the regular pullups. Repeat the same workout as before with a neutral grip. If you can do pull-ups more than 5 then, break them down into 2 or 3 sets and try to do it 3 or 4 times a day so that your body can be used to it.

Finally, now It’s time for you to do underhand pullups. Try to do it with the same principles as before by breaking them into sets.

Follow this method and slowly you will find it easier to perform 10 or more pull-ups at once. And, not only this you will gain biceps and back muscles too.

It is important to give priority to nutrition and rest for workout and gaining strength. Make sure you are eating well and get enough protein. And, don’t forget to get enough sleep for about 7-8 hours for recovery as well.