Negative pull-up
Also called Eccentric pull-up, Pull-up negatives
The negative pull-up trains only the lowering part of the pull-up. You start with your chin over the bar and lower yourself slowly. It builds strength in your lats and biceps, with help from your upper back, forearms and abs, and it is a common way to a first full Pull-up. It suits you when you cannot pull up yet but can hang with steady shoulders. If hanging is still hard, start with the Scapular pull-up. When you can lower for five seconds, try the Pull-up.
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How to do it
- Stand on a box or step so your chin is over the bar, grip set.
- Take your feet off and hold the top position for a moment.
- Lower yourself slowly, taking three to five seconds.
- Stop when your arms are straight, then step back up for the next rep.
Form tips
- Jump or step up, chin over the bar.
- Lower yourself slowly over 3 to 5 seconds.
- Straighten your arms at the bottom, then step back up.
Common mistake
- Dropping fast instead of controlling the descent.