Top down approach with partial reps to get your first pullup

Let's take a look at another great approach to get your first pullup that does not include negative reps or resistance bands. The advantage of the previous bottom up method was that you get a lighter load and you are able to do a full range of motion pullups straight from the beginning. But in case you don’t own such equipment you can use a top down approach that has you working with partial reps. The downside is that you are lifting the full bodyweight as a load straight from the beginning. But the good news is that you are at your strongest on the top of the movement and usually the hardest part of the pullup is the bottom half of the movement. That's why we will start this progression from the top with 1 second static holds for reps and start working our way down in the 6-12rep range. Pick a starting point according to your strength level and continue from there. 

Top down approach is suitable for people who are in decent shape and not considerably overweight. If you have no training background and currently on the heavier side this might not be a good approach for you since the strength deficit is too big. The full bodyweight as a load for overweight beginners can be too much on their joints. Top down approach can work for those with higher BMI if they use a resistance band as assistance and thus reduce the load.

Chinups, Pullups and Rows are great and you can do them almost anywhere with rings or suspension trainers.

1. 1 second static holds on the top for reps

Use a chair to reach the bar. The bar should be fairly close to your face. The idea is not to lower yourself all the way down on the negative. Just a few inches when you can’t hold the top position anymore. This reduces the injury risk compared to full negative reps all the way down. People who begin with full negative reps usually suffer from wrist, shoulder and elbow pain because they are unable to support the joints with enough force. Jump up if needed and hold the top position for about 1 second. Do multiple repetitions as long as you can. Some might say you should just do the static holds as long as possible and improve the overall static hold time. But we are interested in rep work for holds instead. When you get stronger, lowering yourself back to the starting becomes easier. Also this way you are able to improve rep by rep and don’t have to worry about timing your holds. In the example video you see just one long static hold but that should give you an idea how to perform this exercise. When you can do 10reps move to the next exercise.

2. Partial reps from eye level

Use a chair to reach the bar and use a stance that sets the bar at eye level. This is your starting position. Now pull up and lower yourself back to the starting position. Once you reach 10 reps we can increase the range of motion.

3. Partial reps above the head

Same as above but this time use a lower stance to grab the bar above your head. Now start working reps again and once you can do 10reps move to the next exercise.

4. Partial reps almost extending the arm

Some might get the proper height by kneeling on a chair. But this totally depends on the pullup bar height, chair height and your height. Work up to 12 reps to reach a suitable rep range for full range of motion. When you can do 12 reps you can proceed to 5. Chinup/pullup

You did it!

There you go! A great way to get your first pullup and more without equipment. Just be patient and build the reps required on each step. This will make your workouts more fun and productive when you can perform multiple reps instead of 1 or 2 reps on each set.

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