Full exercise libraryBeginner
Negative Pull-Up
The lowering phase only: jump to the top position and lower yourself slowly. A proven route to your first full pull-up.
BackBicepsGripPull-up bar
How to perform
- 1.Jump or step from a box into the chin-over-bar position
- 2.Lower for 3-5 seconds with control through the full range
- 3.Full arm extension at the bottom
- 4.Rest between reps — treat these as sets of one, not a chain
Common mistakes
- Dropping instead of a controlled descent
- Doing too many — negatives are heavy on muscles and connective tissue
Tips
- 3-5 negatives per set is plenty; pair with band-assisted reps to speed up your first pull-up
Limitations
Use caution with issues in: shoulders. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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