What is Pull Up Negative?

The Pull Up Negative is an easy eccentric variation where you jump to get your chin above the bar, then slowly lower for 3–5 seconds. It primarily targets the lats, shoulders, triceps and forearms while building strength, control, and preparing you for full pull-ups.

How to Do Pull Up Negative

  1. Setup and grip: Stand under a stable pull-up bar or place a sturdy box; grip the bar slightly wider than shoulder-width and brace your core.
  2. Get to top: Jump or step up so your chin rises above the bar, fully engaging the shoulders and lats; control the top position before lowering.
  3. Lower slowly: Begin a controlled eccentric descent, lowering your body for 3–5 seconds while focusing on the lats and preventing elbow flaring or torso swinging.
  4. Breathe and brace: Exhale steadily during the descent, maintain a tight core and shoulder position, and avoid rushing—control reduces injury risk and builds strength.
  5. Finish safely: At full arm extension, release the bar and step or drop down carefully; reset your stance before repeating for prescribed reps and sets.

Muscle Groups

Triceps, Shoulders, Forearm, Back

Description

Standing under a bar, or on a box if necessary, jump up, grabbing the bar with a slightly wider than shoulder-width grip. Using the momentum from your jump, pull yourself upwards until your chin is above the bar. This is your starting position.

Slowly lower yourself, keeping a tight core and focus on the lats. Allow your arms to slowly extend as you inch closer to the ground. Aim for 3 to 5 seconds until your arms are fully extended.

Upon reaching full extension, let go of the bar and return to the ground.

Movement Group

Pull

Required Equipment

Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Pull Up Negatives?

Pull Up Negatives improve eccentric strength, increase lat and shoulder control, and build muscle tolerance for full pull-ups. They reduce reliance on concentric strength, help correct form, and can aid tendon resilience when performed slowly and with proper technique.

What are common mistakes with Pull Up Negatives?

Common mistakes include using momentum to descend, lowering too quickly, flaring elbows, letting shoulders collapse, or poor core tension. Fix these by slowing the eccentric, bracing the core, keeping elbows aligned, and maintaining scapular control throughout the movement.

How do I progress or what are alternatives to Pull Up Negatives?

To progress, increase negative duration, add reps, reduce assistance, or combine negatives with band-assisted concentric pulls. Alternatives include assisted pull-ups, inverted rows, isometric holds, and ring rows to build pulling strength before attempting unassisted pull-ups.