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 Principle of Movement Speed (Controlled Training) 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.
- Principle of Movement Speed (Controlled Training) — eccentric-control rationale.
Sources
Exercise guides
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.