Pull-up negatives

The eccentric phase of a pull-up, performed by jumping or stepping to the top position and slowly lowering yourself down. Negatives build the strength needed for a first full pull-up faster than most other methods.

How to Perform

1. Use a box or jump to get your chin above the bar with an overhand grip, hands shoulder-width apart.
2. Cross your feet behind you and engage your lats and core.
3. Lower yourself as slowly as possible — aim for 3–5 seconds to reach full arm extension.
4. Fully extend your arms at the bottom without dropping suddenly.
5. Step off or carefully drop, then reset and repeat.

Common Mistakes

• Dropping too quickly — the slow lowering is exactly what builds strength.
• Not fully extending at the bottom, which shortens the range of motion.
• Using momentum or swinging during the descent.

Variants

Appears In