I cannot even do 1 pull up. What muscles should I train to improve this?

Proper pull ups use a lot of the upper back muscles.

So do some rows and lateral pull downs.
Pullovers are chest dips are good compounds.

Also, belly fats are solved by proper diet, good rest intervals and exercise.
Especially diet.
Exercise will only bulk up your ab muscles, it won't remove the fat on top of the muscles unless you live a healthy lifestyle.

 

I have one of these too.:good

 

Do assisted pullups, chin ups, wide push ups, diamond push ups and military pushups.

 

lower the bar to your chin level. Then just tiptoe to get 100 pull-up in 30 seconds.

Just do it slowly. Try 1, then next month, 2, then next month -3 and so on. By the end of the year, you can easily do 12.

 

lats
biceps
a little bit of front delts

 

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:deal THIS.

I started trying to do pull ups around age 17 and couldnt do one even though i had been lifting weights for a couple years already. I did sets of pull ups like this for 2 or 3 seperate work out sessions and when i tried doing an actual pull up on the 3rd or 4th session i had no problem. I didn't expect to be able to acually do them and was shocked at how quickly i progressed.

Get a chair so you start at the top then just lower yourself slowly until your arms are fully extended, do each rep like that as the guy above describes. After a few seperate sessions doing these you should be able to do normal pull ups.

 

4 sets of 10 with a 30 second rest between each set

 

Emeritus has it right. Those reverse pulldowns are awesome for building your back and will quickly get you in shape for pullups.

 

Weak. I can do a ****load of weight on pulldowns, never helped with pullups at all.

 

On back day I start up my workout with 90 pull ups!

12X3 Sets
10X3 Sets
8X3 Sets

Follow up with Lat Pull Downs (Cable) Straight and Reversed, then Cable Rows, followed by Dumbells rows and close with Bar Rows.

War!

 

You can start with inclined pull ups (you can find those at parks) or assisted pull ups (at the gym).

Push ups won't help so much directly but will aid you nevertheless

 

Build your self up to it from Lat pull downs.

Some gyms even have an assist counter weight on their pull up bar!

If you are at home try negative and partial rep pull ups, climb trees etc

Training muscles (bicep lats etc) is no where near as effecient as attempting the exact or simlar movement. So dont waste your time.

You may have to loose the weight before you can do a single pull up, the heavier you are the lower your strength to weight ratio when it gets to high body weights!

 

Lat pulldown doesn't have much carry-over to pullups at all. The best way to improve pullups is to do them.

If you can't do a single one then negatives is by far the best way. You can also use resistance bands wrapped over the bar and placed under your foot or knee depending on the size of the band.

 

This is not true at all. I've seen plenty of 250lbs+ bodybuilders and gym rats do 20 or more pullups.