Why can't I do a pull-up even though I'm strong?

Author: Miss Ruth Jacobi  |  Last update: Thursday, July 10, 2025

Another reason why you can't do more pull-ups is lack of grip strength. Even if you have the strength to do a few pull-ups, but it fails because you can't hold onto the bar, you won't make progress because you're not reaching your potential. This means you need to work on your grip strength.

Why can't I do pull-ups but I'm strong?

Some strong individuals may not have developed the neuromuscular coordination necessary for executing pull-ups. Injury or Mobility Issues: Previous injuries or mobility restrictions in the shoulders, elbows, or wrists can limit a person's ability to perform pull-ups, even if they are strong overall.

Why am I too weak to do a pull-up?

If you can't do pull-ups, one of these five reasons may be the cause: Not being able to hold onto the bar through lack of grip strength. A lack of latissimus dorsi (large back muscle), spinal erector (lower back stabilizer muscles), abdominal muscle, and biceps strength. A lack of “mind-to-muscle” connection.

Why am I not able to do pullups?

​If your hands are slippery- Your grip strength is not up to the par. If your grip strength is not enough to hold your bodyweight, then it would be difficult for you to perform pull-ups. Your gripping strength keeps your body stable when you are hanging from the bar.

Can some people just not do a pull-up?

They require good amount of strength in order to be done properly. In short they can be sometimes too hard for beginners. There's nothing wrong with you if you struggle to do even one pull-up. All it means is that those you need to strengthen some areas and muscles of your body better.

You CAN Do More Pullups (JUST DO THIS!)

Can lift weights but can't do pull-ups?

Some people are strong when they lift weights but can't effectively perform pull-ups, push-ups, lunges, burpees, and endurance exercise in general. Previous injuries like a torn rotator cuff, a torn labrum, or torn biceps that keep them from hanging from objects for extended amounts of time.

Should the average person be able to do a pull-up?

According to various sources, on average: A man can do at least 8 pull-ups. A woman can do 1 to 3 pull-ups.

What is the trick for pull-ups?

Grab the bar with a grip slightly wider than shoulder-width, with your hands facing away from you. Start from a dead hang. Engage your shoulders, pull them down and back towards each other (like you are pinching a pencil between your shoulder blades!) Flex your stomach, pull your body until your chest touches the bar.

Why do I have a weak pull-up?

Higher Resistance: Weak pull-up resistors have higher resistance values (typically in the range of 10kΩ to 100kΩ). Lower Current: Due to higher resistance, the current that flows when the pin is pulled high is relatively low.

How many pull-ups is average?

Average Pull Up Counts for Different Fitness Levels

They can manage about 5 pull-ups, showing basic upper-body strength. Those at an intermediate level can do around 14 pull-ups, showing good technique and strength. Advanced lifters can do about 25 pull-ups, and elite lifters can do 37 or more.

How do I build enough strength to do a pull-up?

  1. Scapular Routine To Improve Your Pull Up Game! Podcast Episode On Pull Ups. ...
  2. Seated Lat Pull Downs.
  3. Prone Lat Pull Down with Band.
  4. Table Top Lat Pull Over. ...
  5. 3 Way Banded Bicep Curls.
  6. Supported or Unsupported Chin Ups. ...
  7. Deltoid Press – 3 Way. ...
  8. Bent Over Barbell or Dumbbell Rows.

Does height make pull-ups harder?

Bodyweight exercises become more difficult the taller you get because muscle power tends to increase linearly, while mass increases exponentially. Basically, the bigger you are, the less efficient your power output is. Absolute power does increase with your size (obviously), but it does so with diminishing returns.

Why have I lost my ability to do pull-ups?

Lack of consistent training or neglecting exercises targeting the muscles involved in pull-ups can lead to diminished endurance. This diminished endurance manifests when muscles fatigue quickly during the exercise, hindering an individual's ability to perform pull-ups.

Is 10 pull-ups good?

There are no definitive guidelines, but the number of pull-ups that are generally considered strong is 12+ for men and 8+ for women. If you can do this many, you're considered an advanced athlete. However, you are still considered an above-average athlete if you can do more than 8 (for men) or more than 3 (for women).

Why am I strong but can't do pull-ups?

Another reason why you can't do more pull-ups is lack of grip strength. Even if you have the strength to do a few pull-ups, but it fails because you can't hold onto the bar, you won't make progress because you're not reaching your potential. This means you need to work on your grip strength.

Is 5 pull-ups good?

Beginners: Start with 2-3 sets of 5-8 reps. Intermediate/Advanced: Aim for 3-4 sets of 8-12 reps. There are two ways to increase intensity: increasing weight, or increasing volume. Is your goal to complete a certain number of chin ups/pull ups?

What are negatives to improve pull-ups?

Negative pull-ups require you to start from a full pull up position and slowly go backwards until you find yourself hanging, arms fully extended or what we call the dead hang position.

Why are pull-ups so difficult?

Your lower trunk holds the largest muscles in your body, your glutes and legs. The muscles of your upper trunk, your arms and back, have less mass. It takes a ton of effort to generate enough power against gravity to move all that posterior chain weight through space using only your upper body. Basically, you're heavy.

Why can I barely do pull-ups?

The main issue why most people can't do pull-ups is the lack of general pulling mechanics. The pull-up requires you to pull around 95% of your body weight. Let's say you weigh 100kg, you need to pull an estimate of 95kg using your body.

Can everyone do pull-ups?

Mastering a strict pull-up straight off the bat isn't something many people can do, even those who regularly include strength training in their routine. Think about it - you're literally lifting the weight of your entire body. That ain't easy!

Is 20 pull-ups in a row good?

Achieving a full set of 20 pull-ups isn't something everyone can do when starting out. Only doing a couple of “ugly” reps, say 5 or 10 isn't going to get your muscles going too much either. Doing around 20 reps per set sounds like you'd be taking things seriously though.

How many pull-ups for marines?

The minimum expectations are as follows: Male: 2 Pull Ups. 35 Sit Ups (2 Minutes)

What is the average force a person can pull?

person with good upper body strength can push or pull 100 lbs. of horizontal force for a very short period of time. The horizontal force (push/pull) needed to move a cart loaded with 1500 lbs. of steel may be 300 lbs.

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