Work your way up to holding your dead hang for a full minute so you get used to the grip and form. You can also try draping a towel over the bar. Bunch up the ends of the towel and hold onto it instead of the bar. The towel’s uneven surface will make it more difficult to hang, but will make your grip better. [3] X Research source

The resistance band will lower the resistance needed to lift your bodyweight so you can do pull-ups easier. Switch to bands with lower resistance as you get more comfortable lifting your bodyweight. Once you feel comfortable using the lowest resistance band, you can probably try doing a pull-up without one.

Negative pull-ups isolate your movements so you can practice the last half of the pull-up even if you can’t lift your bodyweight just yet. Once you feel comfortable doing 2–3 sets, try doing a full pull-up.

Jumping pull-ups can also help strengthen your muscles since you’re doing more explosive exercises. As jumping pull-ups get easier, don’t jump as high to make them more challenging.

Doing partial pull-ups are a great way to check your progress so you can see how much stronger you’ve gotten. One day, you may even try a partial pull-up and end up doing your first full one! You may also try doing chin-ups, where you hang onto the bar with your palms facing you instead of away from you. Chin-ups may be easier for you since you keep your hands closer together and use your biceps more.

You can also incorporate other muscle groups into your routine so you aren’t doing the same thing every day. For example, you may work your upper body and chest one day and then exercise your back and legs the next day. Try choosing a few days each week to do cardio exercises, such as biking, running, or swimming, to help improve your stamina.

Increase the weight as you get more comfortable on the machine. Try to work all the way up to your bodyweight so you’re prepared to do your first pull-up. You can also use an assisted pull-up machine, which helps you improve your form but uses counterweights so you don’t have to lift as much.

Choose a weight you’re comfortable with and doesn’t cause a lot of strain. As lifting that weight gets easier, you can use something heavier. Avoid swinging the weights up or down since you won’t work your biceps properly and you could injure yourself. As soon as you can finish your sets using 25 lb (11 kg) weights, attempt doing a pull-up.

Dumbbell rows help work out your back muscles and shoulders. Once you can comfortably row with 25 lb (11 kg) dumbbells, start trying to do pull-ups. Keep the rest of your body still while doing dumbbell rows, or you may work the wrong muscles.

If you want more of a challenge, try putting the bar at knee-height instead. Inverted body rows help improve your back form and helps you get used to lifting your bodyweight. Once you can finish your sets without getting winded, you may be ready to perform your first pull-up.

If you want to make your farmer’s carry more difficult, try holding onto the kettlebells while you walk 50–100 feet (15–30 m).

If you have trouble holding onto the bar, wear exercise gloves to improve your grip. You can also jump up onto the bar, but you may have to adjust your grip while you’re hanging.

If you don’t have room to fully straighten your legs, it’s okay to bend your knees while performing a pull-up.

Once you engage your shoulders and back, keep your body straight since it will be easier to control your movements.

It may help to have a friend or workout partner to help encourage you. Having them cheer you on may give you enough extra push to complete your pull-up. If you feel shoulder or back pain or if you’re unable to finish the pull-up, lower yourself back down slowly and let go of the bar so you don’t strain yourself.

Take a second to congratulate yourself and celebrate completing your first pull-up.