Why can’t I do a pull-up?
No really, I’m asking — because I’ve tried. Like, multiple times.
Grabbed the bar. Held my breath. Pulled with all my might.
…Nothing. Zero progress. Just me swinging there like a confused squirrel.
It felt weird. Embarrassing, honestly. I was working out, lifting weights, doing rows. I thought I was getting stronger. But that bar didn’t move. Or maybe I didn’t.
And the worst part? I had no idea why.
Like—was it my arms? My back? Too heavy? Not enough protein? Who knows.
So I started digging. Googling. Watching videos. Failing some more.
I thought it was just me — until I started talking to other people. Turns out, a lot of them were stuck too.
Turns out, there are actual reasons behind it. Not just “you’re weak” or “try harder.”
So what does it really take to pull yourself up?
I used to think pull-ups were just about arm strength. Like — biceps go brrr, and boom, I’m up.
Nope.
After failing more times than I can count, I started to realize it’s not just about one muscle. It’s a combo. Arms, back, core — all working together.
And not just strength, either. Control matters too. Way more than I thought.
Here’s what I eventually figured out:
That’s the base. Without these, I was just hanging there wondering what went wrong.
I kept thinking, “why can’t I do a pull-up?” Tried. Failed. Tried again. Still failed.
It was frustrating. And honestly, kinda humiliating.
But I needed to know why.
So I looked closer. And here’s what I figured out:
➤ I wasn’t strong in the right places.
My arms were okay, but my back was weak — especially my lats. No strength where it actually counted.
➤ My form sucked.
I’d yank with everything I had. No setup, no control. I wasn’t pulling — I was just hoping.
➤ Zero core engagement.
My body wasn’t stable. I’d swing, twist, lose momentum. It felt messy every time.
➤ I wasn’t training the movement.
I was doing rows and curls, but not practicing pulling myself up. Big difference.
➤ My grip gave out.
Sometimes my hands quit before anything else. Just holding on was hard.
➤ Mentally, I was already losing.
I didn’t believe I could do it — so I didn’t. That mindset hit harder than I expected.
Put all that together, and yeah — no wonder I couldn’t get off the ground.
After figuring out everything I was doing wrong, I knew I couldn’t just keep guessing.
So I changed how I trained — started simple, focused on the stuff that actually made sense.
This is what I actually stuck with — and it worked.
→ Assisted pull-up .
I started with heavy resistance bands.
Sometimes I used the assisted pull-up machine at the gym — both did the same job: giving me just enough help to finish a full rep.
At first, even with bands, it felt rough. But it taught me how the motion should feel.
→ Negative reps.
I’d jump to the top and lower myself slow. Like painfully slow.
It felt brutal — but it built control and real strength, fast.
→ Scapula pulls.
Just the very first part of the pull. Tiny movement, big impact.
This one taught me how to engage my back instead of just yanking with my arms.
→ Targeted core work.
No random planks. Just things that kept me tight while hanging: hollow holds, leg raises, and slow knee lifts.
If I wasn’t stable, I couldn’t pull. Simple.
→ Grip training.
Dead hangs. Towel hangs. Farmer carries.
Because honestly, I’d lose the rep before I even got started — just from slipping off the bar.
Once I had a few solid exercises in the mix, I stopped just working out and started training with intention.
That made all the difference.
I wasn’t just throwing reps at the wall anymore. I had a rough plan.
And more importantly — I started tracking things.
→ I tracked what I could do.
How long I could hang. How slow I could lower. What band I used.
Nothing fancy — just notes on my phone. But seeing that progress add up?
Way more motivating than I expected.
Here’s what part of it looked like:
| Date | Exercise | Notes |
|---|---|---|
| Apr 3 | Assisted pull-up (green band) | 3 reps, shaky but got through |
| Apr 6 | Negative pull-up | 2 reps, 5-sec lower, felt more control |
| Apr 9 | Dead hang | 25 sec — grip failed at the end |
| Apr 12 | Hollow hold | 20 sec — abs were dying |
| Apr 15 | Assisted pull-up (red band) | First time with lighter band |
✅ I stuck to the basics.
No switching workouts every few days.
Just kept repeating the stuff that actually worked. Over and over.
✅ I watched for small wins.
Slower negatives. Less band tension. A slightly higher pull.
Not huge — but enough to know I was getting stronger.
✅ I dropped the ego.
Didn’t care if someone next to me could do ten reps.
I just wanted to do one. Clean. No flailing.
And one day — I moved.
Not all the way, but higher than ever before.
That’s when it clicked:
This was working.
I didn’t go in expecting anything.
It was just another workout. Same bar. Same warm-up. I didn’t feel stronger than usual. Maybe even a little tired.
But I figured — one more try.
I stepped onto the pull up machine. Braced. Pulled.
And this time, something felt… different.
I wasn’t swinging. I wasn’t guessing.
My body stayed tight. My back actually did the work.
And slowly — I moved.
It wasn’t fast.
It wasn’t perfect.
But it was clean. And it was real.
I hit the top and held it — and for the first time, I wasn’t asking why can’t I do a pull-up, because I just did.
No band. No momentum. I just pulled — for real this time.
Just me, finally doing the thing I couldn’t do for so long.
That moment changed everything.
Pull-ups were way harder than I expected.
Honestly? I learned more from failing at pull-ups than from getting them right.
Like — how to keep going when it felt completely out of reach.
If you’re stuck too and still asking why can’t I do a pull-up, yeah — I get it.
Start small. Stay consistent.
And trust me — you’ll get there.
I’m Jessica Camp, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.
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