Negative Pull-Up
An eccentric-only pull-up: start with the chin over the bar and lower slowly to a hang. Builds strength toward the full pull-up.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Rhomboids
- Biceps
- Brachialis
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 3–6
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on a box beneath the bar, grip it overhand, and step or jump so your chin is above the bar with elbows fully bent.
Hold the top position with the chest near the bar and shoulders down.
Lower yourself slowly, aiming for 3-5 seconds to reach straight arms.
Keep the body still and the core braced throughout.
Step back onto the box and reset for the next rep.
Breathing: Breathe steadily during the lowering; take a breath at the top before each rep.
Coaching tips
Fight gravity the whole way
Even speed top to bottom
Stay tight at the bottom
Common mistakes
Dropping quickly through the bottom half
Jumping up too hard and losing grip
Too many reps with poor control
Safety notes
Eccentric work causes notable soreness; keep volume modest at first.
Use a stable box to reach the top position.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.