Beginners Pull Up Tutorial: Develop an Impressive Upper Body
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Beginners Pull Up Tutorial: Develop an Impressive Upper Body

Learn to do the pull up - the ultimate upper body builder. A complete step-by-step pull up tutorial for the beginner.
4.3 (52 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
1,865 students enrolled
Created by Ivan Nikolov
Last updated 6/2015
Current price: $25 Original price: $45 Discount: 44% off
30-Day Money-Back Guarantee
  • 1 hour on-demand video
  • 1 Supplemental Resource
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Greatly improved upper body and overall physical fitness
  • You will learn to do the single exercise that represents the ultimate test in fitness, pure strength and raw power
  • Learning to do the pull up will help you tremendously in other major exercises, like shoulder press and bench presses
  • At the end of this course you will be able to more easily transition to more advanced progressive calisthenics / bodyweight exercises and training routines
View Curriculum
  • No previous knowledge or physical skills needed - it's all included in this video tutorial course

Can you do one pull up? Because if you cannot, you absolutely must be able to!

Put in most simple terms being able to do a pull up represents the ultimate test in fitness, pure strength and raw power - all qualities associated with manliness.

There are so many benefits that come from being able to do the pull up. Too many to list, but here are a few that are very important:

  • You get stronger
  • Your upper body gets bigger and more defined - sort of like the upper bodies of the ancient Greek and Roman warriors
  • You develop the upper body muscles that will help you tremendously in other major exercises, like shoulder and bench presses

I'm talking from experience - I know how instrumental the pull up exercise was in my own physical development and my athletic career..

Hi, my name is Ivan Nikolov and I teach this Beginners Pull Up Tutorial course.

I've spent over 23 years doing hard gym training and competing in natural bodybuilding competitions. And, I have to be honest - no other exercise has helped me so much to develop my upper body as it has the pull up - so much that for the last few years the pull up is literally my main exercise.

Here are the details:

These days I do more than 200 pull ups each week. You can do the math if you want, but that amounts to over 20 thousand pull ups in the last two years alone. At this point I feel like I can pull up better than I can walk... figuratively speaking!

I just recently completed a full video catalog of 35 variations of the pull up exercise all that are known to me - starting from the easiest - the simple pull up to the most difficult variations, including the one-arm pull up.

So, I know a thing or two about pull ups... and I teach you everything I know in this Beginners Pull Up Tutorial course!

Let me tell you a little bit about this course: In this video course I don't waste any time at all - I get you working fairly quickly. Here is how:

  • I give you the basics so you can lay a solid foundation
  • I then then personally demonstrate what I'd want you to do, using equipment that can be found at kids playgrounds and it's free, and
  • I give you your own workout plan to follow

The workout plan is a step-by-step routine with exercises and progressions that are guaranteed to take you to your first pull up and beyond. How far beyond? As far as you want to take it, as far as I've taken it or even much farther!

The sky's the limit. You just have to start!

So, enroll in this course right now! You don't have anything to lose and so much to gain! See you inside the course!

~ Ivan

Who is the target audience?
  • Anyone who cannot successfully do a single pull up in a strict form
  • This Pull up Tutorial is for beginner-level athletes as well as intermediate level athletes who cannot complete a single pull up without assistance
Curriculum For This Course
28 Lectures
Essential knowledge
17 Lectures 41:37

A few words on how to watch and follow this pull up tutorial course.

Preview 01:30

Learn what is a pull up and how it defers from a chin up.

Preview 02:03

What qualifies me to teach this course? I tell you in this video lecture.

Preview 03:38

Can you learn to do pull ups? Find out in this lecture who can and who cannot learn to do the pull up.

Preview 02:09

What exactly are the muscle groups that are worked on by the pull up exercise? This lecture tells you exactly what they are.

Preview 02:48

What is the equipment you need for this pull up tutorial course - find out in this lecture.

Preview 02:25

In this lecture I tell you what you need to eat and how much of it in order to advance quick in learning the pull up.

Proper nutrition

A few bits of terminology that you need to understand for this course.

A few bits of terminology

This is one of the most important lectures in this pull up tutorial course!

Set a goal

In this lecture I explain how this course works and what I'd need you to do in order to get the results you want.

Your step-by-step training assignments

Download and print out this PDF file - it is your training assignments worksheet.
Step-by-step training assignments worksheet
8 pages

You have to know where you start at so you can track your progress. This lecture helps you find out where you are at in your skill right now.

Self Assess: Your current ability

How often should you train - 3 days a week, more, less - it's all explained in this lecture.

How often should you train?

Setting the default grip is important - it's a part of laying the solid foundation on which you will build your skill.

Your default grip

The most important thing before learning to do the pull up is learning to start the movement. I show you how in this very lecture.

Pull up starting position

There is a right and wrong way to breathe while doing the pull up. This lecture teaches you the right way to breathe.


In this lecture we address this common mistake.

On kipping
Pull up Training Progression: Do these each workout!
3 Lectures 11:19

This is how you begin each workout.

Warm up

This exercise will ensure that you do not develop inbalances in your physique.

Antagonist muscles training to prevent imbalance

The core muscles are very important. They include the abs.. and must be trained!

Strengthen your core
Pull up Training Progression: Block #1
2 Lectures 05:04

This exercise trains the muscles that initiate the pull up motion.

Exercise: Scapular pull ups

This exercise continues the development of the muscles that are responsible for the pull up. Very imporant!

Exercise: Inclined pull ups
Pull up Training Progression: Block #2
2 Lectures 04:23

This is one of the most essential progressions in learning the pull up exercise.

Exercise: Static holds

Another very important progression for the pull up exercise.

Exercise: Negative pull ups
Pull up Training Progression: Block #3
2 Lectures 04:43

Continuing the progression toward the pull up exercise - partial pull ups.

Exercise: Partial pull ups

A combination of two important progressions which increases the difficulty even further.

Exercise: Negative pull ups + Static holds
Pull up Training Progression: Block #4
1 Lecture 02:54

At this point you are almost there - just a bit more work!

Exercise: Your first chin up
Pull up Training Progression: Block #5
1 Lecture 02:11

This is the final destination of your journey toward the pull up exercise. You have arrived!

Exercise: Your first pull up
About the Instructor
Ivan Nikolov
4.4 Average rating
73 Reviews
2,495 Students
3 Courses
On Achieving Better Health & Exeptional Physical Competence

I am a life-long health and physical fitness enthusiast and practitioner.

But, I am also interested in exploring - and I do explore - a very wide range of topics - seemingly unrelated at first (and, some totally unrelated!).

My interests lie mostly in:

- Healthy lifestyle (functional exercise and functional nutrition)

- Practicing functional fitness (physical skills that are applicable in every-day life situations)

- Developing self-defense skills

- Trying to understanding human psychology (why people do the things they do - good and bad - I spend a lot of time reading about such things)

Teaching is something I've always wanted to do.. and now it's becoming a reality for me. I've lectured before live audience in the past - mostly on the topics of health and nutrition (as a part of my Toastmasters Intl. training and as a Specialty/Healthy Bakery owner - see below), but never formally as an online instructor.

This is just the beginning..


A bit more about me..

I was born in Bulgaria - a former Communist country in southeastern Europe. I grew up under communist rule until I was 15.

Immigrated into the US when I was 28. I spent 12 years in Tampa, FL but currently reside in Pflugerville (Austin), Texas.

I am...

-- An Engineer by education with Masters in Industrial Management from the Technical University in Sofia, Bulgaria-- A former competitive natural bodybuilder, competing mostly in international contests from 1999 to 2008-- A certified Bodybuilding Instructor - National Sports Academy, Sofia, Bulgaria -- A Fitness Trainer from 1999 to 2009-- A former fitness and physique model back in my competitive days -- A certified MovNat Level 1 trainer by MovNat-- An avid progressive calisthenics and bodyweight training practitioner-- Currently very actively involved in other self-defense - related activities, like Filipino edged weapons martial arts (Kali) and firearms training

I even had my own Specialty Bakery in Tampa, FL from 2009 - 2012 where I personally designed healthy high-protein, low-carb and low-sugar, natural and organic baked snacks. I even won an award for that. My bakery and cafe was called Viitals.

I was a member of Toastmaster International. My current level is Competent Communicator.

A few more fun facts about me:

-- I was once 65 lbs heavier than I am today.

-- I once took an acting course - it was a lot of fun!

-- I am a firm believer in basing ones thoughts on logic whenever possible (it's always possible). I have an affinity toward persons of logic.

-- I want to learn to fly an airplane. It is a childhood dream of mine.

-- I like people who have goals in life - and work toward achieving their goals!

-- I cherish entrepreneurship and I celebrate all who dare to try on their own - the true movers of our economies!

-- I like riding a motorcycle. I currently own a Harley-Davidson Sportster 883.

~ Ivan Nikolov