A female gym member asked how I learned to do dead hang pull ups. She has trouble getting through the first 1/3 of the pull. This makes sense because most people have trouble with shoulder stability and the rotator cuff muscles.
For me, and I think many starting out, it’s about learning how to recruit your full body to stay stable. At first we think we are supposed to just pull with our arms. Just like it says in the name right?
To strengthen shoulder stability, start out by just hanging from the bar while protracting and retracting your scapulae (basically shrug your shoulders and pinch them back together). This should help with initiating the pull.
Also work on strengthening the lats for the pull: Bent over rows, ring rows
And practice using the glutes and abs to keep the body tight as if you are in a plank.
Breaking Muscle does an excellent job of outlining how to progress to pull ups.
Smart Motion 