How To Do a Negative Pull-Up | Exercise Guide

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1. 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.

2. 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.

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

4. Repeat for recommended number of repetitions.

Exercise Data
Type: Strength
Main Muscle Worked: Lats
Other Muscles: Biceps, Forearms
Equipment: Other
Mechanics Type: Compound
Level: Beginner

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From someone who has tried it all. Start with underhand grip negatives (palms facing towards you like you're flexing your biceps). Do 4 sets of 8-12 of those every other day for 1 month (it's a lot and it'll hurt, but it works). After that, transition to underhand grip pull-ups, and then 1-2 month of that. Same as before, 4 sets of 8-12 reps. If you get tired and can't do normal pullups the rest of the set, do the rest of the set as negstives. After that, you'll be able to do wide grip pullups with your palms facing away from you. Same as before, 4 sets of 8-12 reps, and if you can't finish a set with full pullups, do negatives the rest of that set!

marlkalone

Love how straight to the point this was. Thanks!

freshchoice

Do this with care to not overexert yourself. Eccentric muscle contraction, or tensing a muscle while it’s elongating, as in the slow drop phase is much more injury-prone than concentric muscle contraction (as while lifting yourself up).

aroundandround

In my opinion, the best way to build strenght by doing this is to not allow yourself to get down until you're gassed out and gravity makes you slowly lower into a dead hang. That shit works!

ottovuorio

I find that while doing negatives it’s nearly impossible to focus on the lats

TheeGreasyGamer

Overhand grip hurts my shoulders. Probably because it works them. I find a very narrow, closed grip is the best for stretching and engaging the lats. Underhand is good too but hits the biceps a lot.

BenLloydPT

Quick question, I'm guessing that you should hold your chip up above the bar as long as you can, then slowly go down? Or the opposite? Do I just keep my chip up above the bar for like, 1 second?

AngelitoParada

Awesome work bro! Idk your equipment but try if you can inverted row and negative pull ups and you will be repping pull ups soon 💪 stay dedicated!

mattamchis

Huh.. I started doing pulls ups a while back. I was able to do them, but very slowly... I didn't feel like rushing the pullup. I was able to squeeze around sets of 5-10 and my arms felt completely light. So i guess I was doing Pull-Ups plus Negative?

lamie

Let's see how long it will take me to do a pull-up. After two weeks i still can't do it. I can do few chin ups tho

Paulo

How? I can hold myself at the top, if i jump and tuck my legs ill pull a muscle.

watersv

Thanks I have never been able to do a pullup so i am working towards that now

bradenmcdonald

I gave up. Im convinced physical fitness is something you are either blessed with attaining or you aren't. Sick of working out and getting crap for results.

cheshire_skatkat