Negative Pull-Up

Technique

The negative pull-up starts at the top of a pull-up, reached by jumping or stepping up from a box, followed by a slow, controlled lowering to a full hang. Muscles are stronger when lengthening than when shortening, so lowering lets you train the pull-up pattern with full body weight before you can complete a full rep. Aim for a descent of roughly 3 to 6 seconds, keep the chest up and the shoulders engaged all the way down, then reset for the next rep.

Steps

1. Place a box under a pull-up bar and take an overhand grip slightly wider than the shoulders
2. Jump or step up so the chin is above the bar and the elbows are bent
3. Hold the top position briefly with the shoulders pulled down
4. Lower yourself slowly over 3-6 seconds until the arms are straight
5. Step back onto the box and repeat

Common mistakes

• Dropping quickly through the bottom half of the movement
• Letting the shoulders shrug up toward the ears in the hang
• Doing too many reps so later descents lose control

Variations

• Negative chin-up with an underhand grip
• Band-assisted pull-up combined with slow negatives
• Negative pull-up with a 2-3 second pause at several heights on the way down

FAQ