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Pullups Are Hard. So How Many Should You Actually Be Able to Do?

Pullups Are Hard. So How Many Should You Actually Be Able to Do?

Yahoo21-07-2025
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."
THE IS one of the cornerstone exercises in fitness. The bodyweight staple grows your back, builds strength, and provides a solid benchmark of real-world capability.
The downside? It's really hard to do properly.
Your bodyweight plays a massive role in how many reps you can crank out—more so than almost any other exercise. Even if you're stacked with muscle, the heavier you are, the harder pullups become. And if you've never done a single rep, just getting comfortable on the bar (let alone building the strength to haul yourself up) can feel like an insurmountable challenge.
But none of that is a reason to skip them; almost everyone is capable of doing multiple pullups—you just need a smart progression plan. Below, we break down what a solid pull-up goal looks like and how to get there, with tips from Men's Health fitness director Ebenezer Samuel, C.S.C.S.
What's the Ideal Number of Pullups?
Like most fitness questions, the answer is: it depends.
'Determining a set number of pullups guys should do is hard because it's tied to their body weight, arm length, form, and other factors, " says Samuel.
That said, Samuel points to five pullups as a solid, realistic goal for most guys—but your expectations should be balanced against where you land with all of those variables. Generally speaking, the lighter you are, the easier pullups get, especially if you're relatively lean. A 160-pound guy will almost always have an edge over a 220-pound guy, even if that extra weight is Dwayne Johnson-levels of muscle.
How you do your pullups also matters just as much as how many you can do. Picture ideal form: a full dead hang at the bottom, a clean pull until your chin clears the bar, and a controlled two-second descent. Nail that, and your rep count might take a hit, but your training quality won't. Strict pullups are far tougher (and more effective for building muscle and strength) than kipping, bouncing, or racing through half-reps.
"Especially if your goal is to build muscle and strength, you'll want that two-second lowering phase," says Samuel. "This will torpedo your numbers, but you'll also get so much more out of your pullup."
The two-second descent lines up with current research on strength training, which emphasizes the portion of the movement where your muscles are most lengthened. During a pullup, that occurs when your body is nearest to the ground."This is the hardest part of the pullup," says Samuel. "Don't waste that moment, even if your numbers do take a hit."
So, what is the ideal number of pullups to be able to do? More than you can do right now. If you've never done a single pullup, your goal is simple: get one clean rep. From there, Samuel says to work up to eight to 10 reps with good form.
If you're already banging out sets of 10, add weight and build your way back up. And if you're a bigger dude, every extra rep is a legit accomplishment.
How to Do a Perfect Pullup
Proper form is key to getting the most out of your pullup sets. The steps below walk you through each phase of the pullup to help you maximize your progress.
Start by grabbing the bar with your palms facing away from you. Step up to it if it's out of reach—don't jump and flail your way into position.
Find your grip. A wide grip limits your range of motion (and recruits more back), while a narrower grip brings your biceps into play and makes the move slightly easier.
Pull your shoulder blades down and back to engage your lats.
Brace your abs like you're about to get punched.
Squeeze your glutes and keep your legs slightly in front of your torso—your body should form a slight "hollow" position, not hang limp like a scarecrow.
Rotate your elbows forward to externally rotate your shoulders.
Drive your elbows down and slightly back—think about pulling them into your back pockets—to bring your chin above the bar.
Pause briefly at the top. No bobbing, no bouncing.
Lower yourself slowly, with control, until your arms are fully extended. That's one perfect rep.
What If I Can't Do a Pullup?
Doing a single pullup is a big-time milestone for many people, but getting there can feel impossible. You can't scale pullups quite as easily as machine-based movements (like the lat pulldown), but there are a handful of regressions you can train to get your first pullup.
Integrate one or two of these moves into your training on a daily basis, and gradually, over time, you'll get closer to your first pullup rep. "The key is razor-sharp consistency," Samuel says. "The pullup is a skill, and you'll have to train it like a skill, drilling it every single day."
Do three to four sets daily, alternating principles—and in a few months, you can expect to hit your first pullup.
Exercise 1: Static Hold
Stand on a box beneath your pullup bar and jump to the top position of the pullup.
Hold there for as long as you can, squeezing your back muscles.
Sets and reps: 3 sets of 20-second holds
Exercise 2: Eccentric Pullup
Set a box under a pullup bar, stand on the box, and grip the bar a little wider than shoulder-width apart.
Jump up so that your chin is above the bar and resist the downward pull of gravity so that you are suspended.
Slowly lower yourself for a count of three to five seconds.
Sets and reps: 3 sets of 3 to 5 reps
Exercise 3: Inverted Row
Start with a bar placed in a rack or Smith machine, lying on your back underneath. Adjust the bar to a height just above your reach with your arms extended.
Reach up and grab the bar with an overhand grip, with your hands just wider than shoulder-width apart. Put your feet together, forming a straight line from your feet to your shoulders. Pull yourself up off the floor, squeezing your shoulder blades, abs, and glutes to create full body tension.
Pull yourself up, imagining that you're pulling the bar down to your chest. Pause for a count at the top of the movement.
Lower yourself back down under control.
Sets and reps: 3 sets of 10 to 15 reps
How to Increase My Pullup Reps
Once you can do a pullup, work up to eight to 10 body weight reps. This is no easy feat. It's not unreasonable to expect to put in months of work before reaching this next milestone.Do all of the moves below on the same day in the order they're listed twice a week. This workout is a bit more demanding than the previous program, so don't add additional back work if you feel it's detracting from your pullup progress. If you do have the bandwidth for another exercise, make it a row since this program consists of all vertical pulling movements.
Exercise 1: Low-Rep Drill
Hang from a pullup bar with an overhand grip, hands set slightly wider than shoulder width apart.
Pull yourself up until your chin clears the bar.
Let go of the bar and land on the ground, absorbing the impact by slightly bending your knees.
Rest for a few seconds and then do another rep.
Sets and reps: Do five sets of 1 rep during week 1; 4 sets of 2 the next week; 3 sets of 3 the next week, and so on until you can do a set of five strict pullups.
Exercise 2: Assisted Pullup
Hang a resistance band over the bar, pulling the shorter loop through the longer one.
Place your feet or knees on the bottom loop.
Hang from the bar and do pullups following the instructions above.
Sets and reps: 2 sets of 8 reps.
Exercise 3: Scapular Pullup
Get into a good hanging position on the bar.
Once your arms are extended, elevate your neck as much as you can.
Pause for a count, then lower back down.
Sets and reps: 3 sets of 8 to 10 reps
Exercise 4: Rest-Pause Drill
Set a target number of pullups for each set, and make that number larger than what you can comfortably do in one go-round (say, 5 for a beginner, 10 if you've been doing pullups for awhile).
Do as many reps as you can. When you can no longer do any more good-form reps, dismount from the bar, count to 5, and go right back to doing reps. Again do as many as you can.
Repeat this pattern until you've hit your target number of reps for the set. Then rest 90 seconds.
Sets and reps: 2 to 3 sets.
"I love this method," says Samuel, "because it gradually teaches your body to manage higher volumes." This only works once you've learned basic pullup technique, but it's a powerful way to train your body to consistently pile up higher rep counts in each set.
How to Level Up Pullups for Progression
Pullup training doesn't end once you can do multiple sets of eight to 10 reps. If you're at this point, congrats, you're undoubtedly stronger and more muscular. Now it's time to ramp up the intensity of your pullup training by implementing the techniques below.
Unlike the plans above, this isn't a specific regimen. Instead, these are three different ways you can modify your pullup sets to make them harder.
Add Weight
The simplest way to make pullups more challenging is to add weight.
Once you can hit 10 clean bodyweight reps, add 10 to 20 pounds and see how many you can do. When you find a load you can move for four to six solid reps, stick with it and focus on building your volume. Add a rep or two each week until you're back at 10 clean reps—then tack on another 5 to 10 pounds and repeat the cycle.Weighted Vest (with Plates, 8.75lbs)
$169.99 at amazon.comTraining Weight Vest 2.0
$195.00 at amazon.com
You can add resistance by: Wearing a weighted vest, holding a dumbbell between your feet, or knees or attaching a weight plate to a dip belt worn around your waist. Pick whichever method feels the most comfortable for you and make sure your form doesn't break down under load.
Push Past Failure
Half-reps won't do much if that's all you ever do, but they're a powerful finisher when used strategically.
Recent research has found that lengthened partials— half reps performed in the stretched position of an exercise—can drive muscle growth nearly as effectively as full-range reps. For pullups, that means training the bottom of the lift.
To do them: After your last set of full-ROM pullups, immediately start pulling yourself about half way to the bar from a dead hang. Do as many partial reps as you can; you'll probably only be able to get a few extra. Focus on pulling your elbows toward your ribs and feeling the burn right under your armpits.
Train Pullups More Often
If you want to get better at something, you need to practice. Pullups are no different.
Try training pullups hard three times per week. We suggest starting each workout with pullups if they're a priority for you. And depending on your workout split, you can make pullups the main exercise on your back or pull day and then tack it onto two training days that don't target your back—so chest day and leg day, for example. This ensures that your pullup sets won't interfere with the rest of your training.
Don't do the same set and rep scheme each workout, either. Now that you can tolerate more volume, use periodization training to focus on a different skill each workout—endurance, strength, and hypertrophy (or muscle gain). Here's how it could look:
Day 1—Weighted Pullup: 5 sets of 5 reps
Day 2—Bodyweight (or weighted) Pullup: 3 working sets of six to 12 reps
Day 3—Bodyweight Pullup: 3 sets of AMRAP (as many reps as possible)
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It takes about five minutes for the SmartSense to truly soothe our crying baby, so at first we didn't think she liked it, but we realized we just needed to give it a little more time to help her settle." You control this with the buttons on the bassinet. It comes with an organic cotton crib sheet. It's new for 2025, so there aren't a lot of online reviews to go by yet. But one feature another one of our testers had fun with is that it functions as a Bluetooth speaker, so you can play songs from your phone through the bassinet. ✔️ EXTRAS: Graco does not sell extra fitted sheets, but you can buy compatible sheets. $429.00 at ✔️ WHAT TO KNOW: This modern bassinet has a focus on design and storage and can tuck in next to your bed without being very obtrusive. Though it's hardly mini — it's long, but not as wide as others — we like it for small spaces. It's got a sturdy metal frame and wood trim, and the sheet that it comes with is softer than most. A storage shelf underneath can hold burp cloths and spare pajamas. ✔️ TESTING NOTES: Adjust this to any of four heights and slide the top closer or further away from your bed as needed. The high mesh sides add to the feeling of safety and security, but because they don't flex, you will have to bend over to scoop your infant out. The Iora folds flat and fits into the included carry bag so it can be portable. That also makes it possible to store under your bed during the day if needed. But the bassinet weighs 26 pounds, so you're not going to want to carry it around often. Its heaviness does contribute to its sturdiness, though. ✔️ EXTRAS: If you want to match back to your bedroom the Iora also comes in colors like green and slate gray. $239.99 at Baby Crib and Bassinet ✔️ WHAT TO KNOW: This new innovation is a little different: It's a bassinet for the first five months and then transitions into a crib that you can use until age 2. You lower the mattress and change the legs to do the conversion. ✔️ TESTING NOTES: "This is a simple, clean-looking crib. The mattress is comfortable. Our son enjoys it," one of our home testers said. Another added, "I liked that the all-mesh netting around the crib made me feel like it's safe for my baby's different sleeping positions and breathing. It's airy." A third said the bassinet is approximately bedside height, and "That makes it easy to see in." This is so lightweight at 15 pounds that some testers mistook it for a travel crib. It is somewhat portable, but it's mostly built to replace a bigger, heavier wooden crib, especially in a small-space home. It comes with an organic cotton crib sheet. With this, you will need to move your child to a toddler bed at age 2. ✔️ EXTRAS: BabyBjörn also has a cradle that works from birth to 6 months. It's a similar Scandinavian look for less money, but then you will need a full-size crib too. $499.99 at Twin ✔️ WHAT TO KNOW: Expecting two? This functions much the way the regular BassiNest does, but is double-wide to accommodate infant twins. Twin babies are obviously used to being close together, which is why it's so nice to give them a shared bassinet. This provides a mesh wall between them, so they can see each other and interact without smushing into each other and waking each other up or causing any worry that one baby will get themselves on top of the other. ✔️ TESTING NOTES: Like with the Halo for singletons, the top can rotate toward an adult bed. The walls on each side can bend a bit so a parent can easily get a baby out for feeding or soothing. This comes with a nightlight, vibrations and several soothing sounds and lullabies, which all run on ‎three AA batteries. It's heavy, a little more than 45 pounds once assembled, so you'll want to just leave it set up next to your bed. ✔️ EXTRAS: This comes with four fitted sheets. If you need more, buy the special fitted sheets for this. $484.99 at we test bassinets The engineers, scientists and journalists at the Good Housekeeping Institute work hand-in-hand to test consumer products such as baby bassinets. We also test in homes with product testers and use our proprietary consumer data as much as possible. We have evaluated more than 20 baby bassinets that meet or exceed federal standards, looking for ones that have additional third party certifications such as JPMA certification. When testing, we look at: ✔️ Ease of assembly: Few bassinets are ready to go out of the box. We build them ourselves to make sure they aren't too tricky and that they're sturdy when constructed. ✔️ Portability: If a bassinet is touted as being for travel, we fold it down and make sure it's easy to move around. Even for the heavier bassinets that will mostly stay in one place, we move each across hard floor and carpet and give it a rating from 1 to 5 for ease of movement. ✔️ Electronics: We plug in or add batteries to every bassinet that has motion or sound features. We test these in the Parents and Pets Lab but also lean heavily on home tests and the opinion of parents, especially for reports of how the electronics work over time. ✔️ Dimensions: Size and height of a bedside bassinet are so important to parents in small spaces, so we double-check length, width and to consider when shopping for the best bassinet A bassinet can reduce the risk of SIDS by keeping your baby close to you but in their own sleep space. It can also make breastfeeding and/or C-section recovery easier. The following tend to trip up new parents looking for a bassinet, so here's our advice. ✔️ Do not use a vintage bassinet or cradle. Antique cradles are not safe. They usually don't have mesh sides and often feature flouncy bedding that is a suffocation hazard. As with so much baby gear, the newer the better. Safety regulations have come a long way. ✔️ Trust the bedding the bassinet comes with and don't add to it. An exception is buying a fitted sheet or a mattress sold specifically for your bassinet. When thinking about comfort features, remember where your newborn slept at the hospital: a flat, firm plastic bassinet. Newborns are different than adults and don't need soft cushions — in fact, a cushiony space is dangerous for them. ✔️ Bassinets are made to be bedside sleepers. They don't need to literally attach to your bed to be convenient, but sometimes bassinets do pull right up to the adult bed. That said, you don't have to keep the bassinet next to you. You can place it in your room but near the glider where you do feedings, for instance. ✔️ Motions and sounds can help an infant sleep. Every baby is different, but we've long known that some babies instantly fall asleep in a baby swing or a moving car, so it makes sense that there are now sleepers that mimic those motions. Unfortunately, you will not know if your newborn loves vibrations until you try. We are also fans of bassinets that don't move, because some babies who sleep with motion might then have trouble with our next point... ✔️ Eventually you'll need to transition your baby to the crib. Talk with your pediatrician, but most suggest for this happen at 4 to 6 months. You definitely need to move your baby out of the bassinet when they can get themselves up on their knees. You might start by lying your baby down for naps in a crib. Another idea is to transition the bassinet into the nursery before making the change, or move the crib into your room during the transition (if it fits!). We have no magic formula, but do suggest using tools such as a sound machine as well as a baby monitor so you can determine whether your baby is fussing to sleep or if they really need baby bassinets safe? Yes, and bassinets are recommended by pediatricians. The Children's Hospital of Philadelipia (CHOP) offers these additional tips for choosing baby furniture. Look for: ✔️ A sturdy bottom and a wide base for stability ✔️ Smooth surfaces (no protruding staples or other hardware that could injure the baby) ✔️ Legs with strong, effective locks to prevent folding while in use ✔️ A firm mattress that fits snuglyWhy are bassinets so hard? Baby mattresses, including those in a bassinet, are supposed to feel hard. If it feels too hard to you, it's probably actually correct and safe for your baby. According to the AAP, a firm mattress is critical in reducing the risk of SIDS. It should be firm enough that it does not conform to the shape of your child's head. Newborns and young infants lack the motor control needed to turn over, and a too-soft mattress might result in suffocation. Firm support also protects a newborn's soft you need a bassinet for your newborn? Not necessarily. You do need a safe sleep space for your baby, along with a car seat — those and diapers are the three "musts" for bringing a newborn home. Everything else is just to make your life easier. We understand that using a bassinet for four to six months and then switching to a crib can seem like an annoyance, money-wise, but a Good Housekeeping Institute Lab director, Stefani Sassos, explains why she loves using a bassinet: "Both the AAP and our pediatrician recommended having our newborn sleep in the same room as us for the first few months, which is based on some compelling research showing that this can decrease the risk of SIDS and more." Sassos says, "We had both of our kids sleep in our room in a bedside bassinet for the first few months. Not only does it make those middle-of-the-night diaper changes and feeds a bit easier, but it helped me better respond and learn their cues." So the full answer is no, you don't need a bassinet as long as your baby has a crib or a playard or other safe sleep space — but having a bedside bassinet near you at night can make that first half-year with a baby a whole lot trust Good Housekeeping? The Good Housekeeping Institute has been testing consumer products for more than 100 years, including products for new parents like air purifiers and the best family cars. Some of our bassinet picks were tested by mom of two Lexie Sachs, the executive director of the Good Housekeeping Institute with a degree in fiber science. Sachs knows good sleep — she helms our annual Bedding Awards and tests baby-specific textiles such as the best crib sheets. That's her second-born in the photo, testing the SNOO. This article was written by Contributing Writer Jessica Hartshorn who has covered the juvenile-product market for 25 years, including at American Baby magazine and Parents magazine. She has written about all kinds of parenting products for the Institute, including the best car seat and stroller combos. You Might Also Like 67 Best Gifts for Women That'll Make Her Smile The Best Pillows for Every Type of Sleeper

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