Also known as: negative pull-up, eccentric pull-up, negatives, jump negatives, band-assisted negatives

What is Pull Up Negative?

A Pull Up Negative is a controlled lowering from the top of a pull-up where you start chin-over-bar then slowly lower to full arm extension. It primarily targets the back (lats), shoulders and forearms, improving pulling strength and control. Difficulty: easy - suitable for beginners building eccentric strength.

How to Do Pull Up Negative

  1. Set up: Stand under a pull-up bar or on a box; grab the bar slightly wider than shoulder-width with a firm overhand grip. Feet stable.
  2. Jump to top: Bend knees and jump or step up so your chin clears the bar; ensure shoulders are packed at the top before lowering.
  3. Engage lats and core: Brace your core, squeeze shoulder blades down and back, and keep chest up to target the lats during the descent.
  4. Slow controlled descent: Lower yourself steadily for 3-5 seconds, resisting gravity; maintain a straight body line and avoid swinging or dropping elbows abruptly.
  5. Release and reset: At full arm extension, release the bar safely to return to the ground or step down from the box; reset your grip and repeat with quality reps.

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
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Pull Up Negatives?

Pull-up negatives build eccentric pulling strength, increase muscle growth in the lats, shoulders and forearms, and improve control for full pull-ups. They’re low-equipment and beginner-friendly, helping bridge the gap between assisted and unassisted pull-up progressions.

What common mistakes should I avoid?

Common mistakes include using momentum or swinging, lowering too quickly, failing to engage lats and scapula, incomplete range of motion, and gripping too wide. These reduce effectiveness and increase injury risk. Focus on slow tempo, tight core and controlled scapular packing.

How can I progress or find alternatives to Pull Up Negatives?

Progress by increasing descent time, adding reps or sets, slowing the tempo, or reducing assistance from bands/boxes. Alternatives include assisted pull-ups, band-assisted pull-ups, inverted rows, or eccentric holds to build the pulling strength needed for full pull-ups.