Demo & instructions
Negative Pull-Up
Also known as: Eccentric Pull-Up, Pull-Up Negative, Lowering Pull-Up
Instructions
You start at the top of a pull-up and lower yourself as slowly as you can. Because lowering is easier than pulling up, it builds the strength for a first full pull-up.
- Movement
- Vertical pull
- Type
- Compound
- Level
- Beginner
- Typical range
- 2–8 reps
Setup
- 1Stand on a sturdy step, or jump lightly, so you begin with your chin above the bar.
- 2Grip the bar just outside shoulder width with your palms facing away.
- 3Take your feet off the support, brace your trunk, and keep your legs slightly in front of you.
Execution
- 1Hold the top position for a moment with your chest close to the bar.
- 2Lower yourself slowly, aiming for three to five seconds on the way down.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
