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Zero to Pull Ups

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From Zero to Pull Ups. A beginner’s guide to building the strength required to do your first pull up.

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Pull Up Mate and associated products are no longer available. However, you can still get some great advice and guides on building upper body strength and endurance in our info section and Youtube Channel. 

Keeping your body in position while performing a pull up enables all the correct muscles to be used in their most effective movement. Having good core strength is key for this, as it means you can add tension to your core, maintain a hollow position, and focus on the muscles located in you arm and back to do all the work. It's surprising how much different a strong core makes to not only the pull up, but all exercises across the board. Good form is vital, and this is a necessary step to getting there. You don't need a 6-pack - the core is so much more than just the abs. We're talking the pelvic floor muscles, the internal and external obliques, the diaphragm, the erector spinae, the lumbar muscles, the deep rotators, and all the rest. Start working on your core, and you'll notice the difference in pull up technique almost immediately. ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** See Pull Up Mate on: https://www.pullupmate.co.uk/ Facebook: https://www.facebook.com/pullupmate/ Instagram: https://www.instagram.com/pullupmate
Core Development - Pull Up Weak Links: QUICK GUIDE
Just like bicep 21s, dips 21s utilises partial reps worked in with full reps for the ultimate pump and burn, but, for the triceps. Perform 7 reps top half, 7 reps bottom half followed by 7 full range to reach 21 total! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ******
Triset: Dips 21s
Working the rear of the arm, this exercise is a great way to dial in on your tricep strength! Having the arms overhead as opposed to pressing down puts more focused attention on the outer part of the tricep, the part that's on show 😉 ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Exercise: Extended Tricep Extensions
Targeting the core and thighs, scissors are a great conditioning exercise. Go for as long as possible and feel the burn! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Exercise: Hanging Leg Scissors
A stationary cardiovascular exercise, toe taps are great to work in with your resistance training to add a cardiovascular element. You could add it to the end of an exercise or between sets for active rests! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Exercise: Toe Taps
Conditioning using your pull up mate. These side to side squats work the legs, the lower you go the harder they are. Try these to shape and tone the thighs and glutes! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Exercise: Side to Side Squats
A plyometric exercise, these press ups will work your explosive power. Helping you develop a more dynamic, explosive strength! http://www.pullupmate.co.uk.
Exercise: Alternating Plyo Press Up
Inverted row for back and the running plank for abs. One muscle rests while the other works, get more done in the time you have with supersets! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Superset: Wide Grip Inverted Row SS Alternating Running Plank
The rear tricep dip is a foundation exercise for building your triceps. Start with your feet on the floor then progress to feet raised as seen here! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Exercise: Rear Tricep Dips w/feet Raised
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Product Description

Pull ups are tough. We all know that. Just getting your first pull up is an achievement in itself. As an adult, you forget how much muscle is required to lift your own bodyweight, and you underestimate the strength required in your back muscles to perform a complete rep – until you attempt it. It’s that point you realise how much work you have ahead of you to get that chin above the bar.

Thankfully, not only is it a simple process to get to that point, but the results at every stage are noticeable. In just 6 weeks we’ll have you doing multiple reps, your back muscles will be massively stronger, and your physique will begin to change. Sound impossible? We promise you it’s not.

From Zero to Pull Ups is a basic pull up progression guide designed to get you firmly on your road to reps. Follow this simple 6-week guide religiously and we guarantee you’ll be there.

It’s simple, clearly explained, with no complex workouts, and not constant training. It’s designed to help you reach your goals without interfering with your work or home life.

All you need is this guide, a pull up bar, and a pinch of determination.

Further Reading

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Keeping your body in position while performing a pull up enables all the correct muscles to be used in their most effective movement. Having good core strength is key for this, as it means you can add tension to your core, maintain a hollow position, and focus on the muscles located in you arm and back to do all the work. It's surprising how much different a strong core makes to not only the pull up, but all exercises across the board. Good form is vital, and this is a necessary step to getting there. You don't need a 6-pack - the core is so much more than just the abs. We're talking the pelvic floor muscles, the internal and external obliques, the diaphragm, the erector spinae, the lumbar muscles, the deep rotators, and all the rest. Start working on your core, and you'll notice the difference in pull up technique almost immediately. ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** See Pull Up Mate on: https://www.pullupmate.co.uk/ Facebook: https://www.facebook.com/pullupmate/ Instagram: https://www.instagram.com/pullupmate
Core Development - Pull Up Weak Links: QUICK GUIDE
Just like bicep 21s, dips 21s utilises partial reps worked in with full reps for the ultimate pump and burn, but, for the triceps. Perform 7 reps top half, 7 reps bottom half followed by 7 full range to reach 21 total! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ******
Triset: Dips 21s
Working the rear of the arm, this exercise is a great way to dial in on your tricep strength! Having the arms overhead as opposed to pressing down puts more focused attention on the outer part of the tricep, the part that's on show 😉 ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Exercise: Extended Tricep Extensions
Targeting the core and thighs, scissors are a great conditioning exercise. Go for as long as possible and feel the burn! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Exercise: Hanging Leg Scissors
A stationary cardiovascular exercise, toe taps are great to work in with your resistance training to add a cardiovascular element. You could add it to the end of an exercise or between sets for active rests! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Exercise: Toe Taps
Conditioning using your pull up mate. These side to side squats work the legs, the lower you go the harder they are. Try these to shape and tone the thighs and glutes! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Exercise: Side to Side Squats
A plyometric exercise, these press ups will work your explosive power. Helping you develop a more dynamic, explosive strength! http://www.pullupmate.co.uk.
Exercise: Alternating Plyo Press Up
Inverted row for back and the running plank for abs. One muscle rests while the other works, get more done in the time you have with supersets! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Superset: Wide Grip Inverted Row SS Alternating Running Plank
The rear tricep dip is a foundation exercise for building your triceps. Start with your feet on the floor then progress to feet raised as seen here! ****** Order your portable pullup bar here: https://prf.hn/l/A3xjkM4 ****** http://www.pullupmate.co.uk.
Exercise: Rear Tricep Dips w/feet Raised
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Pull Up Mate: Bodyweight Training Tips and Advice from the Pros

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We're very sorry, but unfortunately the Pull Up Mate is no longer available.

It’s been a long and tough road, with huge highs and difficult lows. And it’s now at an end. 

Read the full story here.

Legal Stuff

Effective 1st May 2023, the Pull Up Mate brand will no longer be offering fitness equipment, accessories, or digital downloads for sale. The company that owns Pull Up Mate will no longer be providing any items for retail sale, and there will not be any returns or replacement products available for previous customers. 

This website will continue to provide fitness tips and workout guides for the foreseeable future, for those who already have Pull Up Mates. However, it will no longer be owned or operated by AH Digital Ltd.

Thank you for being a part of our journey.