Pull-up (negative)

Description

How to Do Pull-up (negative)

1. 1
   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. 2
   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. 3

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

4. 4

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

5. 5

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

6. 6

   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.