Negative pull-up

Lowering phase only. Jump to chin over the bar and descend to a hang over 3 to 5 seconds. The shortest route to the first full pull-up.

Level

Basic

Equipment

Pull-up bar

Measure

reps

Tempo

0-0-5-0 (down, pause, up, pause)

Technique

1. Jump or use a box: start with chin over the bar, shoulder blades set.
2. Lower at an even pace for 3 to 5 seconds, no dropping in the last part.
3. Full hang with straight elbows at the bottom, then step onto the box.

Common mistakes

• Dropping fast in the second half: that is exactly where you build strength.
• Skipping the full hang at the bottom.