How to Do a Pull-Up (Especially for Women)

Pull-ups for women can seem impossible…..but that’s a myth I’m here to break.

I hear from many women that they “don’t have enough upper body strength,” but the truth is that with proper training and technique, you absolutely can do a pull-up. I made all my clients (who were capable) try and over a few months they would build strength and the look on their face when they did one was priceless!

When I first did one, I was so shocked and happy, I forgot how to get back down! True story!

This guide will show you why pull-ups are worth learning, how to build up to them (even if you’re a complete beginner), and the science behind why they’re especially great for women’s health, including during perimenopause and postnatal recovery.

Why Pull-Ups Are Great for Women’s Fitness

Pull-ups are one of the most effective upper-body exercises for women, activating your lats, biceps, shoulders, back, and most surprisingly….core. I once had someone ask how I had abs when I never did sit-ups. My reply, I did pull-ups and press-ups. They build lean muscle, improve posture, and enhance functional strength …. especially important as we age.

• Narrow-grip pull-ups (chin-ups) target biceps and the inner back.

• Wide-grip pull-ups focus more on your upper back, trapezius muscles, and lats.

• Both variations engage your deep core muscles, giving you full-body benefits.

These movements also challenge your grip strength and stability …essential for everything from lifting groceries to long-term joint health.

Beginner-Friendly Steps to Master Pull-Ups

If you’re starting from zero, here’s a safe and effective pull-up progression plan for women:

1. Dead Hangs + Scapula Pulls

Begin by simply hanging from a pull-up bar with good posture. Once comfortable, add small scapular movements (shoulder blade retractions) without bending your elbows. This wakes up your pulling muscles and builds grip strength.

2. Use Resistance Bands

Loop a strong resistance band around the bar, step into it, and perform supported pull-ups. This lets you move through the full range while reducing the load.

3. Eccentric Pull-Ups (ideally start with these if you can)

Jump or step into the top position (chin above the bar), then slowly lower yourself down for 3–5 seconds. Eccentric (lowering) moves build strength faster and are essential in mastering your first pull-up.

4. Do Your First Unassisted Pull-Up/Chin-Up

Once you can lower yourself slowly and control your movement, try an unassisted pull-up!

After you build confidence with narrow grips, add in wide-grip pull-ups to challenge your lats and build a strong upper back.

The full video of me explaining the technique is here and at the bottom of the page

Science-Backed Benefits of Pull-Ups for Women

Pull-ups are more than just a strength move …they’re scientifically beneficial for women’s health:

• Eccentric training (slow lowering) increases muscle fibre recruitment and leads to quicker strength gains. One recent study based on 11 experimental groups found that eccentric training had  a significant positive effect on muscle strength compared to the control group

• As a bodyweight resistance exercise, pull-ups support bone density, reducing the risk of osteoporosis — a growing concern during menopause and perimenopause. One study found that progressive strength training is effective in improving bone density in postmenopausal women. 

• They’re also highly adaptable for pre- and postnatal fitness, helping rebuild core strength and stability when coached safely.

Let’s Build Strength Together 💪

Pull-ups are a journey, and it’s completely normal to take time to build up. Every hang, every assisted rep, and every small win brings you closer to mastering them.

🎥 Tag @gemmamayfitness on Instagram and share your progress — I love reposting your wins and celebrating your milestones!