How do you get your first pull-up (as a woman)?

I’m female 11 months into lifting and fat (5'3" 133). I can do 25 clean pushups on a good day but only 1 pull-up from a standing position.

Pushups are the only party trick I've been practicing, but for more reference I can hold a handstand/elbowstand for 45 seconds (tried for the first time recently and popped two blood vessels) and dead hang for 2 minutes. I row 40 lbs per arm and do 90 lb lat pulldowns, as well as bench press 80 lbs with dumbbells. I have no idea if these ratios are normal or if there's a disparity

What should I target/train? I really want to get my first pull-up and improve my overall strength

Posted May 2, 2026, 4:28 AM UTC

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