Negative Pull-Up
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Jump or step to the top of the bar, then lower yourself as slowly as possible — eccentric-only training that builds pulling strength before you can do a full rep.
Detail
Step or jump so your chin starts above the bar in the top position, then resist gravity to lower yourself under control toward a dead hang, taking several seconds (e.g. 3-5 s, progressing longer). Because muscles are stronger eccentrically than concentrically, you can overload the latissimus-dorsi and biceps-brachii in the lowering phase even when you cannot yet pull yourself up — making this the key strength builder toward the first full pull-up. See movement-speed for the eccentric-control rationale.
Reset to the top after each rep. Progress by slowing the descent and adding reps; combine with band-assisted-pull-up for both halves of the movement.
Key facts
- Eccentric-only: start at the top, lower slowly (3-5 s, building longer).
- Overloads the pull even before a full concentric rep is possible.
- Reset to the top each rep; progress by slowing descent and adding reps.
Connections
- pull-up-progression — step 3.
- band-assisted-pull-up / full-pull-up — adjacent steps.
- movement-speed — eccentric-control rationale.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.