Negative Pull-Up

How to Perform

1. Stand on a box or bench beneath a pull-up bar so that your chin is above bar height
2. Grip the bar with an overhand grip, hands slightly wider than shoulder-width apart
3. Step off the box and hold yourself at the top position with your chin above the bar
4. Slowly lower yourself down by straightening your arms in a controlled manner, taking 5-10 seconds to reach full arm extension
5. Once your arms are fully extended, step back onto the box
6. Reset at the top and repeat for the desired number of repetitions

Form Cues

Do:

• Fight gravity the entire way down; the slower you lower, the more strength you build
• Keep your shoulder blades pulled down and back, especially in the top half
• Aim for a 5-second descent at minimum, progressing to 8-10 seconds
• Breathe steadily throughout the lowering phase

Don't:

• Drop quickly at any point during the descent
• Use excessive kipping or swinging to get to the top position
• Ignore the last few inches of the descent; control the movement all the way to a dead hang
• Shrug your shoulders up when you start to fatigue

Progressions

Once you can perform 3 sets of 5 negative pull-ups with a controlled 8-10 second descent each, you likely have the strength for your first full pull-up. Begin attempting full pull-ups, supplementing with negatives at the end of your sets.

Common Mistakes

• Descending too fast: If you drop in under 3 seconds, you are not gaining much benefit; slow it down
• Skipping the bottom range: The bottom portion (arms nearly straight) is the weakest point; resist the urge to just let go
• Too many reps: Negatives are demanding; 3-5 quality reps per set are far better than 10 sloppy ones
• Neglecting scapular engagement: Keep your shoulders down and back, especially at the top of the movement