How to Do 15 Pull

5 mistakes keeping you from achieving your true potential.

Find out how to do 15 pull-ups or more in a row!

Pull-ups are a bodyweight exercise popular in calisthenics and fitness training. Focusing on your upper-body strength, the pull-up starts with your body on a dead hang from a bar, you then pull your body with the strength of your arms and back until your collarbone comes close to the bar, and ultimately lower yourself down slowly.

Pull-ups are a foundational exercise for upper body strength and can be described as the “heavy-lifting exercises of the calisthenics world.”

If the thought of doing 15 or more unbroken pull-ups seems daunting, keep reading. Here are six common mistakes people make with pull-ups that prevent them from reaching their full potential with this excellent back exercise.

Increasing the number of pull-ups is a goal many aspire to achieve. Not only is it an effective bodyweight exercise that requires just a pull-up bar, but it also builds muscle size and strength comparable to many barbell back exercises.

Jeff Cavaliere went through 6 mistakes huge mistakes that prevent people from doing 15 or more pull-ups in a row. Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

However, if you cannot do a single pull-up yet, we have a better link for you to follow below.

6 Steps to Get Your First Pull-Up

First, proper setup is crucial.

Many people position themselves directly under the bar and simply pull straight up and down. However, this is incorrect as it creates too much looseness in the upper body, particularly the scapula. To generate the necessary rigidity for better power transfer and strength, think not only about pulling down into the bar but also pushing your body back and away slightly.

By doing this, you engage the lats, the powerful muscles of the upper body, similar to performing a straight-arm pushdown. This allows the forearms and biceps to take on a secondary role in driving the ascent, while the lats take the lead. Once you experience the correct sensation and engagement, you’ll never perform pull-ups any other way.

Next, focus on the position of your elbows during the exercise. They should not point directly out to the sides if you aim to do a lot of pull-ups. Instead, angle them forward at approximately 45 degrees. This alignment, known as the scapular plane, promotes safer shoulder function and greater lat engagement due to a slight stretch.

From a side view, someone should be able to see your elbows slightly in front of the squat rack or cage where you perform the pull-ups. If they can’t, it means your elbows are too much in the frontal plane, which will hinder your total unbroken pull-up count.

How to Massively Improve Your Pull-Ups Quickly

Now, address any lack of tightness throughout your entire body to maximize your rep count. This involves fixing what I call “energy leaks.” To increase your pull-ups as much as possible, you must preserve every bit of force you generate and minimize loss. Straighten your knees by contracting your quads, point your toes by flexing your calves, tighten your abs, and squeeze your glutes to limit swinging and maintain total body tension.

When all these aspects are properly executed, your pull-up form will be impeccable, and your ability to effortlessly clear the bar on every rep will significantly improve.

Next, pay attention to your grip. Avoid a narrow grip, as it places an excessive load on the forearm muscles, which aren’t as proficient at lifting your body weight as your lats. Also, consider the direction of the force applied through your hands. Instead of merely pulling down into the bar, think about squeezing your hands toward each other and downward simultaneously.

This engages not only the lats but also the chest muscles, which act as adductors. This assists you in lifting your body over the bar.

Furthermore, avoid collapsing your chest as you pull up to the top. This often happens when fatigue sets in during a rep. Prevent this by targeting the bar with your sternum, reaching up with your chest as you ascend. Imagine puffing out your chest and slightly arching your back to maintain proper form and prevent the body from sagging backwards, which makes the exercise more challenging.

20 Best Pull-Up Variations for Massive Muscle Growth – From Easy to Hardest

Finally, don’t overlook weighted training. Increasing your pull-ups shouldn’t be your sole focus. If you aim to perform more unbroken pull-ups, including sets of 15 or more, incorporate weighted pull-ups into your training routine as well.

See Cavaliere’s video below for all the information you need on how to do 15 pull-ups or more in a row by fixing the mistakes presented above.

Pull Up Vs Chin Up: What’s the Difference and Which is Best for You?

How to Double Your Max Pull-Ups in 22 Days

There are many popular progressions to achieving the required strength to do pull-ups. They include the ring row, banded pull-ups, and negatives (jumping up and slowly lowering down).

In addition to progressions, you’ll need solid and consistent practice.

The Best Ways to Improve Your Strict Pull-Up Strength

Why do I suck at pull-ups?

What Happens To Your Body If You Do 100 Pull-Ups Every Day For 30 Days?

While pull-ups can be a great exercise for building upper body strength, it is generally not recommended to do pull-ups every day. This is because your muscles need time to rest and recover after a workout in order to repair and grow stronger.

Doing pull-ups every day without allowing for proper recovery time can increase your risk of injury and also lead to overtraining, which can negatively impact your overall fitness goals.

Instead, it is recommended to incorporate pull-ups into a well-rounded strength training program that includes other exercises and allows for adequate rest and recovery time between workouts. A good rule of thumb is to aim for two to three strength training sessions per week, with at least one day of rest in between each session.

It’s also important to note that everyone’s fitness level and recovery time can vary, so it’s important to listen to your body and adjust your workout schedule accordingly.

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