To successfully perform your first pull-up, you should train by hanging from the bar and performing hanging leg raises (such as toes-to-bar) in order to strengthen your grip and your abdominal core.

noli's read

The idea of starting by hanging from the bar is very relevant, as grip strength is often the primary limiting factor during pull-ups. An observational electromyography study published in the *Journal of Strength and Conditioning Research* by Youdas et al. (2010) confirms that the trunk muscles activate significantly to stabilize the body during this movement. Thus, working on hanging abdominal exercises helps avoid extraneous swinging during the ascent. However, presenting the leg raise as the primary exercise to unlock the pull-up is incomplete. To successfully pull oneself up, one must first and foremost strengthen the primary mover muscles: the latissimus dorsi and the biceps. The consensus among physical trainers instead recommends progressing via band-assisted pull-ups or eccentric pull-ups (slowing the descent), which directly mimic the vertical pulling movement.

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