Negative Pull-Up

The eccentric phase of a pull-up where you lower yourself from the top position, building pulling strength without being able to perform a full pull-up.

Instructions

1. Grab a pull-up bar with both hands using an overhand grip (palms facing away), positioned shoulder-width apart.
2. Jump up or use assistance to raise yourself to the top position of a pull-up with your chest near the bar and arms bent.
3. Take a deep breath and slowly lower yourself under full control.
4. Take 3-5 seconds to descend, focusing on maintaining tension in your back and arm muscles.
5. Lower all the way down until your arms are fully extended at the bottom position.
6. Jump back up or use assistance to return to the top position.
7. Repeat for the prescribed number of repetitions.

Tips

• Control the descent; slower negatives build more strength and muscle.
• Use a box, step, or jump to reach the top if needed.
• Ensure you have a strong grip on the bar throughout the lowering phase.
• Keep tension in your muscles at all times, never relaxing at the bottom.
• Negatives are crucial for building the strength needed for full pull-ups.
• Perform 2-3 times per week with adequate recovery between sessions.
• Progress to assisted pull-ups once you can control the negatives smoothly.