If pull-ups feel impossible, master dead hangs and scapular pulls on your door gym first.
Dead hang
Hang with arms straight. Breathe. Build to 30–45 seconds across sets.
Scapular pull
From a dead hang, pull shoulder blades down and together slightly without bending elbows. Pause. Relax to hang. Repeat.
Why these drills matter
They teach shoulder control and reduce “useless swinging” when you attempt pull-ups later.
Sample drill day
- Hang 3×20–40s
- Scapular pulls 3×8–12
- Easy knee raises
- Finish hang
Equipment: Gym Bar Pro
FAQs
Should shoulders be fully relaxed? Start active enough to protect the shoulder; avoid painful shrugging.
How often? 3–5 days weekly for beginners.
Can I do these every day? Short hangs yes; stop if elbows/shoulders feel sharp pain.
Practice tonight
Mount on a solid frame and do two quality hang sets. Order if you need the bar: Gym Bar Pro.