Pull-up (negative)

Description

How to do Pull-up (negative)

1. 01
   Setup

   Jump or step up to a pull-up bar, gripping it with an overhand, pronated grip slightly wider than shoulder-width. Your chin should be above the bar, chest close to it, and elbows fully flexed.

2. 02
   Setup

   Ensure your core is engaged and body is rigid, with feet off the ground and knees bent if needed to clear the floor.

3. 03

   Slowly and deliberately begin to lower your body by extending your elbows, resisting gravity throughout the entire movement.

4. 04

   Control the descent for 3-5 seconds, maintaining tension in your lats and biceps.

5. 05

   Continue lowering until your arms are fully extended and your body hangs freely beneath the bar.

6. 06

   Release the bar and reset for the next repetition by getting back to the top position.

Tips

• Focus on an even, controlled descent. Avoid dropping quickly at any point, aiming for consistent resistance against gravity.
• Engage your lats by thinking about pulling your shoulder blades down and back as you lower, rather than just passively extending your arms.
• Breathe in slowly as you lower your body to help control the movement and maintain intra-abdominal pressure for core stability.
• If a 3-5 second descent is too challenging, aim for whatever duration you can control with good form, gradually increasing the time as strength improves.

Common mistakes

• Dropping too quickly neglects the eccentric strength benefits; actively resist gravity throughout the entire lowering phase to maximize muscle engagement.
• Losing core tension allows the body to swing, which reduces control and effectiveness; keep your abs tight and body rigid like a plank throughout the descent.
• Not going through the full range of motion by stopping short of a full arm extension limits strength development; fully extend your arms at the bottom of each negative before resetting.