How to do Pull Ups at Home?

Pull up may be one of the hardest yet the most effective strength training workouts that we come across in the gym. It takes a lot of effort to pull yourself up to a certain level using the strength from your wrist.

When you are new to exercising, it is always tricky. Lifting your total body weight is a challenging task. So we all need to start at some point, sooner or later.

In this article, we will show how you can do pull-ups at your home.

What are pull-ups, and why it is so difficult?

A pull up is the most effective upper body exercise. You have to grab a pull-up bar, which should be wider than your shoulder. Hang down, then use your wrist to pull yourself up until your wrist is above the pull-up bar.

Pause at the position for 1-2 seconds and then lower yourself back down to the hanging area. This was a proper full pull up. It works the muscles of your upper body as well as it increases the strength of your wrist.

However, pull-ups are one of the most challenging workouts. Three factors make this particular workout harder than any other. The first factor is the gravity of the earth. The earth has its gravitational pull that pulls everything towards the earth’s center, including you. When you are trying to pull yourself up, you are working against this gravitational pull making it more difficult.

The second factor that comes into play is how long your hands are. The longer your arms are, the more you will have to pull yourself up, which will require more strength.

The last factor is your mass. The more you weigh, the harder it becomes to pull yourself up to a certain level. It takes a lot of practice and other exercises to execute this exercise flawlessly.

DIY home pull-up bars:

The first step of doing pull-ups at home is to buy a pull-up bar that will fit into your door frames. They are easy to install. Make sure the pull-up bar is wider than your shoulder’s width.  Once you are done with the installation, follow these steps –

  • Grab the bar with both hands, keeping your shoulder wide apart.
  • Start hanging with your elbows locked out.
  • Now slowly pull yourself up until your chin is above the pull-up bar.
  • Use your core muscles, keep the back and your core as tight as possible.
  • Pause for 1-2 seconds at the top.
  • Slowly come back down to the hanging position.

The number of pull-ups you do will depend on your fitness level. On your first attempt, you may not be able to do even one pull-up properly, but over time, with enough practice, you can master the exercise.

Pull-up without a bar at home:

This is an unconventional way of doing pull-ups, but when you are at home, then you must use every resource you have available. Find a door that is sturdy and stable. Put a cloth or towel on the top of the door after opening it, and put a cloth or doormat under the door so it doesn’t slip while performing the exercise.

Grab the area you placed the towel above with your hands and pull yourself up until your chin is above the door. Make sure to take safety precautions before you proceed with the workout.

Another way of doing a pull-up with a pull-up bar is finding two chairs of the same height. Find a sturdy stick of metal or any other element. Place the chairs wide enough and lie down on the floor between the chairs. Now place the stick across the chairs and pull your body up. It is not as intensive as the first pull-up exercise.

Home pull-up tips for beginners:

Do not rush into doing lots of pull-ups if you are new. Once you are done installing the pull-up bar at your home, you are all set to go.

ExerciseActivated musclesFunction
Passive hang1. Back and arm muscles

2. Increases grip strength of the wrist

1. It prevents injury for beginners at home.

2. Improved shoulder flexibility.

Shoulder pull-upsShoulder musclesStrengthen and tighten shoulder muscles
Negative pull-ups

1. Core muscles

2. Back muscles

Consistency will increase strength.


These are the few simple ways to do pull-ups at your home. Buying a pull-up bar and installing it between your door frames is recommended among all this. We have also listed the muscles it will be affecting in short. Go through our article to know in detail about this.

Megha Kothari

Megha leads the content strategy and oversees an amazing team of writers, editors, and designers, all having one goal in mind – to create brilliant content that helps people make the right purchase investment. When she is not working, you can find her enjoying making delicious food and planning her next travel.

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