How to do the Negative Pull-up, step by step
- Use a box or a jump to get into the top position, chin over the bar.
- Shoulders down, body tight.
- Lower slowly, three to five seconds.
- Fully straighten your arms at the bottom, then climb back up.
Common mistakes and how to fix them
- Dropping straight downconsciously count the tempo.
- Shoulders shrug upactively keep your shoulders down.
How to scale the Negative Pull-up
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Shorter lowering phase
- Australian Pull-up
Also known as
Eccentric pull-up
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.