Exercise Guide
Negative Pull-up
Only the lowering half of a pull-up, jumped or stepped into at the top. The most effective way to build a first full pull-up.
BeginnerStrengthPullCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Lats
Equipment
Bodyweight
Difficulty
Beginner
Category
Strength
Force
Pull
Mechanic
Compound
Secondary Muscles
BicepsForearms
How to Perform
- 1
Set a box under the bar, or jump, so you can start at the top with your chin above it.
- 2
Grip the bar overhand and take your feet off the box, holding the top position.
- 3
Lower yourself as slowly as you can, aiming for three to five seconds to a full hang.
- 4
Step back up to the top and repeat.
Tips
- ★Time the descent and log it - a slower negative is the progression here, not more reps.
- ★Keep your shoulders pulled down at the start so you are not hanging off the joint.