Simply stand to grasp the bar and then pull down with your body weight until you can secure your thighs underneath the pads. Ensure you have the proper weight setting. Aim for a weight that will allow you to do 10-12 repetitions with good form.

Choosing the Right Weight Begin by selecting a weight that you can pull down with good form for 8 to 12 repetitions. It should be challenging but not so heavy that your form breaks down. Note that a study on trained athletes identified specific predictors for pull-up success, highlighting the importance of appropriate weight settings.

Start at a weight that you can pull 10-15 times. Add weight each week. Once you can do a lat pulldown with the amount of weight that’s close to your bodyweight, you should be able to do a pull-up/chin-up.