• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Mile By Mile

Life is what happens when you're busy running marathons...

  • Home
    • Contact Page
    • Privacy Policy
  • Recent Posts
  • Run Coaching
    • Coaching Philosophy
    • Contact Page
  • Left Menu Extras

    • Bloglovin
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • Training Plans & Downloadable Resources
    • Store
    • Cart
    • Checkout
    • Virtual Race Resource Guide
  • Running
    • Running Posts
      • Runners’ Roundup
      • Fartlek Friday
    • Favorites
    • Races
    • Workouts
      • Running Workouts
      • Strength Training Workouts
  • Right Menu Extras

in Fartletk Friday, Fit Five Friday, Strength Training · April 16, 2021

Fartlek Friday: How To Work on Pull-Ups at Home

I’ve talked a little bit lately about my efforts to work on pull-ups at home. Actually, right now I’m working on chin-ups. But either way, I wanted to share a little more about how I am doing this at home because I’ve had some questions about it. As many of us are still working out at home, it might be something to think about if you want to work on upper body strength!

Are you working on doing pull-ups at home. Actually, right now I'm working on chin-ups. But either way, I wanted to share a little more about how I am doing this at home because I've had some questions about it. As many of us are still working out at home, it might be something to think about if you want to work on upper body strength!

How To Work on Pull-Ups at Home

Get the right equipment

You don’t need alot of equipment, but obviously you need something to pull yourself up to. If you don’t have a rack with a bar, or a bar built into a door in your house, you can use a doorway bar (affiliate link).

You may also want to get some bands so you can do assisted pull-ups. These are the ones I have. (affiliate link)

Progress yourself appropriately when working on pull-ups at home

Most of us won’t just be able to pull oursleves up into a chin-up or pull-up on the first try. It can take a lot of work. And if you can’t do a pull-up to begin with, how do you practice them? There are a few ways to progress to doing pull-ups or chin-ups.

chin up

Hand grips

First, get familiar with the different hand grips and figure out which is easiest for you. It’s best to start with the one that is the most comfortable and feels easiest. The 3 grips you can do on this bar are pull-up, chin-up, and neutral. I’ve mostly been working using a neutral grip. This post explains more details about all the different types of grips.

Isometric hold

I started by doing sets of isometric holds with my legs at 90 degrees. Early on I was holding them for 10 seconds and once I got stronger I built up to 25 seconds. Sometimes I did these with a weighted ball between my knees.

iso chin up with ball

Negative Chin-Ups

Then I moved into negative chin-ups. For these you start at the top and slowly lower for about 5 seconds.

negative pull-ups

Using a band

You can also use a band to do assisted pull-ups. I tied my band to the bar by looping it through, and then put one foot into the bottom of the band. You can also bend your knees and put one knee in the band if that’s more comfortable. It will also depend on how heavy your bands are.

assisted pull-ups

Get help with your pull-ups if needed

I am not strength coach or personal trainer, so what I’m sharing is my own experience. If you need help with working on pull-ups you can find a professional in person or online to guide you. I work with Mary from Lift Run Perform. There are plenty of professionals who could help you with this.

You may also like: How To Combine Running and Strength Training Workouts

Have you ever worked on pull-ups or chin-ups?
Are there any exercises that you’ve struggled to work on while working out from home?

I’m linking up with My First 5K and More, Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida for Fit Five Friday! 

Coaching

Interested in learning more about the coaching services I offer? Learn more here!

Newsletter Sign up

Subscribe to the Mile by Mile Newsletter for Updates, Running Tips, and More!

* indicates required
Previous Post: « Race Goals That Are Not Focused On Setting a PR
Next Post: Sometimes I Just Don’t Feel Like Running »

Reader Interactions

Comments

  1. Renée @runlaugheatpie says

    April 16, 2021 at 6:36 am

    we have a bar that we used to use in the flat. I actually used a chair while Ron spotted me! but in the new (old) house we haven’t found a place yet for the bar. We were actually thinking we’d incorporate something into the pergola we want to build in the back yard, but unfortunately that project costs too much for us to do at the moment :D. so we need to find a place and then start again. Great tips!

    • Lisa @ Mile By Mile says

      April 16, 2021 at 8:05 pm

      Hopefully you can find a good spot for it!

  2. Chocolaterunsjudy says

    April 16, 2021 at 6:47 am

    This is such a great post, Lisa! This is one area that I miss belonging to a gym. Years & years ago, I worked out with a personal trainer, which was awesome, and yes, we worked on pull ups. Assisted ones.

    I also miss the bars you can hold on to do roman lifts is it? I forget what it’s called. Where you hold onto the bars and bring your legs up to 90 degrees.

    I struggle with plenty of Yoga poses still!

    • Lisa @ Mile By Mile says

      April 16, 2021 at 8:07 pm

      I think I know the bar you are talking about! I don’t think I have room for anything like that at home…or any kind of rack. But we can just do the best we can with what we have at home!

  3. Darlene says

    April 16, 2021 at 7:11 am

    Never done a pull up.

    I miss the machines at a gym.

    I actually just bought two 5 lbs weights.

    Yay me.

    • Lacey@fairytalesandfitness says

      April 16, 2021 at 12:03 pm

      Good job on your pull ups and chin ups! I do not have a bar and I don’t think I would even use it! They are tough! Go girl!

      • Lisa @ Mile By Mile says

        April 16, 2021 at 8:09 pm

        Thank you! I’ve had my bar for like 5 years and I only started really using is recently.

    • Lisa @ Mile By Mile says

      April 16, 2021 at 8:07 pm

      That’s a great start!

  4. Marcia says

    April 16, 2021 at 7:20 am

    Pullups are something I worked on regularly at the gym but never do at home. I have no excuse either as we have a great bar.

    • Lisa @ Mile By Mile says

      April 16, 2021 at 8:07 pm

      It can be tough to get motivated to do them! If my coach didn’t put them on my plan I’d probably never do them.

  5. Wendy says

    April 16, 2021 at 7:35 am

    I have to get a pull-up bar for home!!

    • Lisa @ Mile By Mile says

      April 16, 2021 at 8:08 pm

      It’s such a simple piece of equipment that’s so useful!

  6. Deborah Brooks says

    April 16, 2021 at 7:56 am

    I used to be able to do a few years ago! I have not done them in so long but now you make me want to

    • Lisa @ Mile By Mile says

      April 16, 2021 at 8:08 pm

      I bet you could do them again if you worked on them!

  7. Kimberly Hatting says

    April 16, 2021 at 8:28 am

    We have a pull-up bar that attaches in the doorway…and I seldom ever even glance at it. My bad. I’ve been doing daily push-ups, this past year, which may help with some of the muscles utilized…but I haven’t tried. Okay, I’m going to try some pull-ups later today 😉

    • Lisa @ Mile By Mile says

      April 16, 2021 at 8:08 pm

      Push-ups are great too! Hope they go well if you give them a try!

  8. Jenny says

    April 16, 2021 at 9:23 am

    Yep, I’ve been working on pullups on and off for years. I do negatives and use a band. I would like to be able to do at least one unassisted, but I just don’t work at it consistently enough. Currently I’m doing them one day a week- I think it will take a little more than that! This is a great post, because if you just get a bar and try to pull yourself up, it seems hopeless.

    • Lisa @ Mile By Mile says

      April 16, 2021 at 8:09 pm

      I can barely do one unassisted. But I’m closer than I was 6 months ago!

  9. Michelle D. says

    April 16, 2021 at 3:12 pm

    I had started working on pull-ups at the gym before last year’s shut-down. You’ve offered some great tips…now to get a bar for home!

    • Lisa @ Mile By Mile says

      April 16, 2021 at 8:10 pm

      Now that we are working out so much at home its a great piece of equipment to have!

  10. Zenaida Arroyo says

    April 16, 2021 at 9:27 pm

    These look so hard but that’s because I’ve never done them. I know you had sent me the info about the bar and bands a few months ago. I never got around to ordering them and I honestly don’t know where I would install it if I do get it.

    • Lisa @ Mile By Mile says

      April 17, 2021 at 4:40 am

      They work in any doorway and you don’t need to leave them up. I use them in the bathroom door or the doorway to our spare bedroom in the basement, but I don’t leave it up when I’m done.

  11. Coco says

    April 16, 2021 at 10:30 pm

    I want to try to do pull-ups again, but I’m afraid it will aggravate my recovery. I’ll do a test “hang” to see how it feels.

    • Lisa @ Mile By Mile says

      April 17, 2021 at 4:41 am

      It’s definitely not worth aggravating your recovery! Sounds like a good plan to take it slow and just test things out.

  12. Jenn says

    April 18, 2021 at 10:10 am

    You are amazing and these are such great tips. I’d probably pull the whole bar out of the door frame and really do some damage lol!

    • Lisa @ Mile By Mile says

      April 18, 2021 at 12:57 pm

      Haha! I’m sure you wouldn’t! They are sturdier than they look!

Primary Sidebar

Welcome!

logo
Food Advertisements by

Training Plans and Running Guides

Training Plans
  • Bloglovin
  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
July 2025
M T W T F S S
 123456
78910111213
14151617181920
21222324252627
28293031  
« Jun    

Past Posts

Categories

VDOT Certified Coach

VDOT Certified Coach

RRCA Certified Coach

RRCA Certified Coach
logo
Food Advertisements by
logo
Food Advertisements by

© 2025 Mile By Mile Blog All rights reserved

Footer

Mile By Mile Running

Life Is What Happens When You're Busy Running Marathons

Lets Run!
  • Bloglovin
  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
Ignorance is bliss, sometimes. (Until you’re dyi Ignorance is bliss, sometimes. (Until you’re dying 5 minutes into your run wondering when it will finally cool off again). But really, this time of year I feel like there’s no point in checking the weather. It’s either hot or really hot. #summerrunning
Another cloudy day at the beach. At least it isn’t raining and windy today. I felt the 95% humidity on this fartlek run (maybe last night’s wine and bad sleep too) so it was a tough one. But workouts are for building fitness, not proving fitness, right?! How do you move on past a hard workout?

#run #runner #runnersofinstagram #runchat #vacation
Just a few random thoughts (and videos) from Satur Just a few random thoughts (and videos) from Saturday’s race…even though this wasn’t a goal race there are always lessons learned!

First off, my daughter woke up  around 1 am the night before the race. She almost always sleeps through the night now, but out of the 2 races I did this spring she woke up before both of them. It’s like she knows I am going to leave somehow. At least this time she went back to sleep pretty quickly and so did I!

Parking was easy, but it was a long walk to and from my car! (In past years I had parked closer but there was a ton of traffic coming and going)

The start line was so crowded that I couldn’t line up in the appropriate pace area. Many runners had the same challenge so the first few miles were chaotic with some people around me walking and others trying to run faster and weaving. I was just trying not to crash into anyone.

I didn’t bring my own water and wish I did! I needed it due to the weather and the water stops really slowed me down.

My watch never lined up with the mile markers. For some miles it was far ahead and others it was far behind. But overall my watch read 10.09 so it wasn’t too far off overall. 

Hard iced tea is a nice post race option. They also had hard lemonade and Heineken. (A few sips was good enough for me though)

Spring races < Fall races!

What’s the best post run beverage you’ve gotten after a race?

#run #runner #runchat #runbaltimore #baltimore10miler
I’ve had pretty bad luck with race day condition I’ve had pretty bad luck with race day conditions lately and this was no exception. Mid 70s, 92% humidity, wet roads but not enough rain to cool us off. Started pouring right when I finished. Just tried to run this for fun after a month of on and off sickness and not being prepared for those conditions. I forget how much Baltimore races really bring the positive energy (and the potholes!) 

#run #runner #runchat #runbaltimore #baltimore10miler
Follow on Instagram

Some of the links on my site are affiliate links. This means that I may receive a small compensation for clicks and/or purchases, but this will not cost you anything. Your support is greatly appreciated!

 

© Mile By Mile Blog, 2025. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Mile by Mile Blog with appropriate and specific direction to the original content.

Mile by Mile Running · Copyright © 2025

Copyright © 2025 · Carpe Diem on Genesis Framework · WordPress · Log in