Negative Pull-Up

Build eccentric strength for full pull-ups — focus on the lowering phase to develop pulling power

⚡ Quick Reference

Aspect	Details
Pattern	Pull (Eccentric Only)
Primary Muscles	Lats, Upper Back
Secondary Muscles	Biceps, Rear Delts
Equipment	Pull-Up Bar, Box/Step
Difficulty	⭐ Beginner
Priority	🟠 Common

Movement Summary

🎯 Setup

Starting Position

Box/step: Place box or step under bar
Jump to top: Use box to jump or step into top position (chin over bar)
Grip: Shoulder-width overhand grip
Starting position: Chin over bar, chest to bar, elbows bent
Remove feet: Take feet off box, hold top position
Core: Brace tight

Setup Cue

"Jump or step to the top, then fight gravity on the way down"

🔄 Execution

The Movement

🔝 Starting Position
⬇️ Lowering Phase
🔻 Bottom Position
🔄 Reset

What's happening: Begin at top of pull-up

Chin over bar
Chest to bar
Elbows bent, pointing down
Feet off ground
Breathing: Breath in

Feel: Full lat contraction, holding position

Key Cues

Primary Cues

"Slow and controlled — fight gravity"
"Count to 5 on the way down"
"Don't just drop"

Tempo Guidelines

Experience Level	Descent Time	Goal
Beginner	3 seconds	Control the descent
Intermediate	5 seconds	Build serious strength
Advanced	8-10 seconds	Maximum eccentric stimulus

💪 Muscles Worked

Primary Movers

Muscle	Action	Activation
Lats	Eccentric control of shoulder extension	`█████████░` 85%
Upper Back	Eccentric scapular control	`████████░░` 80%

Secondary Muscles

Muscle	Action	Activation
Biceps	Eccentric elbow extension control	`███████░░░` 70%
Rear Delts	Shoulder stabilization	`██████░░░░` 60%

Muscle Emphasis

Eccentric training = Strength gains: You're typically 20-30% stronger eccentrically, making negatives perfect for building to full pull-ups

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Dropping too fast	Free-falling down	No strength gains, injury risk	Count to 5, resist gravity
Not starting at top	Starting partway down	Less effective stimulus	Chin must be over bar at start
Relaxing shoulders at bottom	Going limp	Shoulder strain	Keep shoulders engaged throughout
Too many reps	Form breaks down	Poor quality reps	Stop at 5-8 quality reps
Not reaching full extension	Partial range	Less effective	Lower to full arm extension

Most Common Error

Lowering too fast — the descent should take 3-5+ seconds. If you're dropping in 1-2 seconds, you're not getting the benefit.

🔀 Variations

By Descent Tempo

Standard (3-5s)
Slow (5-8s)
Extreme (10s+)

Who: Beginners to negatives

3-5 second descent
Focus on control
Building base eccentric strength

Grip Variations

Grip	Effect
Overhand (Pull-Up)	Standard, balanced
Underhand (Chin-Up)	More bicep, often easier
Neutral	Joint-friendly
Wide	More lat emphasis, harder

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Tempo	RIR
Strength	4-5	3-5	2-3 min	5-8s descent	1-2
Muscle Building	3-4	5-8	2 min	3-5s descent	2-3

Weekly Progression Example

Week	Sets x Reps	Descent Time	Goal
1	3 x 3	3 seconds	Learn pattern
2	3 x 5	3 seconds	Build volume
3	4 x 5	4 seconds	Increase intensity
4	4 x 5	5 seconds	Peak eccentric strength
5-6	Mix with concentric attempts		Transition to full pull-ups

Transition to Full Pull-Ups

🔄 Alternatives & Progressions

Exercise Progression Path

Complementary Exercises

Exercise	Purpose	Pair With Negatives?
Band-Assisted Pull-Up	Build concentric strength	Yes, alternate days
Lat Pulldown	Base pulling strength	Yes, as accessory
Inverted Row	Horizontal pulling	Yes, different angle

When Ready for Full Pull-Ups

You're likely ready when:

Can do 5 sets of 5 negative pull-ups with 5+ second descent
No form breakdown on last rep
Can hold top position for 10+ seconds
Can do partial pull-ups (bottom half or top half)

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder issues	Eccentric load can be intense	Start with 2-3s descent only
Grip weakness	May drop unexpectedly	Use straps or lat pulldown instead
Extreme muscle soreness (DOMS)	Eccentrics cause significant soreness	Start with fewer reps

Stop Immediately If

Sharp pain in shoulder or elbow
Sudden loss of control (falling)
Popping or clicking in joints
Inability to control descent at all

Managing DOMS (Delayed Onset Muscle Soreness)

Negative pull-ups cause significant soreness, especially when new:

First session: Expect 3-5 days of soreness
Start conservatively: 3 sets of 3 reps only
Progress slowly: Add 1-2 reps every 1-2 weeks
Recovery: 48-72 hours between sessions initially

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Eccentric extension	180°	🟡 Moderate
Elbow	Eccentric flexion	Full ROM	🟡 Moderate
Scapula	Eccentric retraction	Full ROM	🟡 Moderate

Joint Health Note

Eccentric training is generally safe but creates more muscle damage than concentric. Expect more soreness, especially initially.

❓ Common Questions

How long until I can do a full pull-up using negatives?

Typically 4-8 weeks with consistent training 2-3x per week. Some achieve it faster, others take longer. Consistency is key.

Why am I so sore after negative pull-ups?

Eccentric exercise causes more muscle damage (in a good way) than concentric. This leads to greater DOMS. It's normal and will decrease as you adapt.

Should I only do negatives, or combine with other exercises?

Combine them. Do negatives 2x per week, and add lat pulldowns, rows, and band-assisted pull-ups for complete development.

What if I can't control the descent at all?

Start with band-assisted pull-ups or lat pulldowns first. You need some base strength to make negatives effective.

How slow should I go?

Aim for 3-5 seconds minimum. If you can go slower (8-10s), that's even better, but quality > duration. Control throughout is key.

📚 Sources

Biomechanics & Eccentric Training:

Roig, M. et al. (2009). Eccentric Exercise and Muscle Strength — Tier A
ExRx.net — Tier C

Programming:

Pull-Up Progression Studies — Tier B

For Mo

When to recommend this exercise:

User can't do full pull-ups yet
User wants to build pull-up strength
User has access to a pull-up bar and box/step

Who should NOT do this exercise:

Can already do 5+ full pull-ups → Use Pull-Up instead
Cannot control descent at all → Start with Band-Assisted Pull-Up or Lat Pulldown
Severe shoulder pain → Address injury first

Key coaching cues:

"Jump or step to the top"
"Count to 5 on the way down"
"Fight gravity the whole way"

Common issues:

"I'm too sore to train" → Started too aggressive, reduce volume
"I can't control the descent" → Use band assistance or lat pulldowns first
"How long until I can do a full pull-up?" → Usually 4-8 weeks

Programming guidance:

Pair with: Lat pulldowns, rows, band-assisted pull-ups
Frequency: 2-3x per week (allow recovery)
Volume: 3-5 sets of 3-5 reps
Progression: Increase descent time before adding reps

Progression signals:

Ready for full pull-ups: 5x5 with 5s descent, good control
Regress if: Cannot control descent, severe pain

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guidelines​

💪 Muscles Worked​

Primary Movers​

Secondary Muscles​

⚠️ Common Mistakes​

🔀 Variations​

By Descent Tempo​

Grip Variations​

📊 Programming​

Rep Ranges by Goal​

Weekly Progression Example​

Transition to Full Pull-Ups​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Complementary Exercises​

When Ready for Full Pull-Ups​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Managing DOMS (Delayed Onset Muscle Soreness)​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​