Negative pull-up
Jump or step to the top of a pull-up and lower yourself slowly: builds strength for your first pull-ups.
- Muscle group: Back
- Equipment: Pull-up bar
- Difficulty: Intermediate
Also known as: Eccentric pull-up, Pull-up negative, Negativ pull-up
How to do it
- Use a box or step to get your chin over the bar with an overhand grip.
- Lower yourself as slowly as you can, aiming for 3-5 seconds, to straight arms.
- Step back up and repeat; rest well between reps.
Common mistakes
- Dropping the last part of the movement.
- Doing so many reps that the elbows get sore.
Alternatives
Watch a video demonstration on YouTube
“How To Do a Negative Pull-Up | Exercise Guide” by Bodybuilding.com (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.