Negative Pull-Up

The negative pull-up is a regression exercise specifically designed to help athletes build the strength necessary for a strict pull-up. By focusing exclusively on the eccentric (lowering) phase, this exercise develops the lats, biceps, and upper back while reinforcing scapular control and grip endurance. Unlike traditional pull-ups, where both the concentric (pulling) and eccentric (lowering) phases are performed, negative pull-ups allow individuals to isolate and strengthen the muscles needed for strict pull-ups by controlling their descent from the top position.

Before attempting negative pull-ups, an athlete should have basic grip and scapular strength. Being able to hold a dead hang for 10+ seconds and perform scapular pull-ups will help maintain proper shoulder positioning. Having a sturdy elevated platform (such as a box or step) to reach the top pull-up position is essential for safe execution.

To perform negative pull-ups, you’ll need a pull-up bar and an elevated surface (such as a bench or plyometric box) positioned under the bar. Optional equipment includes chalk for grip support and weighted vests for those looking to increase difficulty as they progress.

How to Perform the Negative Pull-Up

1. Setup

• Position an elevated platform (box, bench, or step) beneath the pull-up bar to help you reach the top position safely.

• Step onto the platform and grab the bar with a shoulder-width overhand grip (palms facing away from you).

• Engage your core and glutes, and pull yourself into the top pull-up position (chin over the bar).

2. The Starting Position

• Maintain a tight core and engaged shoulder blades (scapular retraction).

• Keep your elbows close to your body and avoid shrugging your shoulders.

• Hold this position for 1-2 seconds before initiating the descent.

3. The Eccentric (Lowering) Phase (Main Focus)

• Slowly lower yourself in a controlled manner, aiming for a 3-8 second descent depending on your strength level.

• Keep your body straight and core engaged to prevent unnecessary swinging.

• Maintain scapular engagement until you reach full arm extension.

• Fully straighten your arms at the bottom before stepping back onto the platform.

4. Reset and Repeat

• Step back onto the elevated platform, reset your grip, and repeat the process.

• Perform each repetition with full control, focusing on slow, deliberate movement.

Benefits of the Negative Pull-Up

• Builds strength for strict pull-ups – Strengthens the lats, biceps, and scapular stabilizers.

• Develops eccentric control – Improves muscle control and reduces the risk of injury.

• Allows for structured progression – Gradually increases time under tension, leading to full pull-ups.

• Reinforces proper mechanics – Encourages scapular activation and correct positioning.

• Improves grip endurance – Holding onto the bar under load enhances forearm and hand strength.

• Highly scalable – Adjusting the descent speed allows for customization based on strength level.

Common Mistakes to Avoid

• Dropping too quickly – The focus should be on a slow, controlled descent to maximize muscle engagement.

• Shrugging the shoulders – Keep your scapulae retracted to prevent excessive strain.

• Arching the lower back – Maintain a neutral spine by engaging your core.

• Bending the knees excessively – Keep your legs either straight or slightly tucked to maintain stability.

• Swinging the body – Minimize momentum and stay controlled throughout the descent.

Gym Equivalent Exercises

• Lat Pulldown (Wide-Grip or Close-Grip) – Simulates the pull-up motion with controlled resistance.

• Assisted Pull-Up Machine – Allows for adjustable assistance while reinforcing full-range movement.

• Slow Negative Lat Pulldowns – Focuses on eccentric control similar to negative pull-ups.

• Ring Rows (Feet Elevated) – Engages similar muscle groups in a horizontal pulling pattern.

The negative pull-up primarily targets the upper body and core, focusing on eccentric muscle activation.

Primary muscles:

•Latissimus dorsi (lats) – The main muscle responsible for controlling the descent.

•Biceps brachii – Assists in elbow flexion and lowering under control.

•Trapezius and rhomboids – Support scapular retraction and shoulder stabilization.

Secondary muscles:

•Forearms and grip muscles – Strengthened through sustained grip endurance.

• Core muscles (rectus abdominis, transverse abdominis, obliques) – Help maintain body control.

•Rear deltoids – Assist in stabilizing the shoulders during the descent.

The negative pull-up is one of the most effective regressions for athletes working toward their first strict pull-up. By adjusting the descent duration, grip variation, and resistance levels, this exercise can be scaled to match any strength level. Beginners can start with shorter, assisted negatives, while advanced athletes can increase time under tension or add weight for a more challenging progression. As strength improves, negative pull-ups serve as a key stepping stone to achieving full, unassisted pull-ups.