Negative Pull-Up
The eccentric portion of a pull-up, starting at the top and lowering slowly. Perfect for building toward full pull-ups.
Short answer
Negative Pull-Up: a beginner bodyweight exercise for the lats and biceps. You need a pull-up bar. A typical target: 3 sets of 5-8 reps. Once it feels easy, “Band-Assisted Pull-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Jump or step to top of pull-up.
Chin above bar, arms bent.
Lower as slowly as possible.
Aim for 5-10 second descent.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the negative pull-up work?
The same muscles as a pull-up - lats, biceps, forearms, rear deltoids - but loaded eccentrically, which is where muscle can handle roughly 1.3 times the load it can lift. That is why negatives work for people who cannot yet do a full rep: you can train the whole range at full bodyweight before you can lift it. The grip works for the whole descent, and the scapular stabilisers control the shoulder blades through the lowering.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 5 to 8 reps with a five-second descent, two or three times a week. Jump or step to the top position, then lower as slowly as you can. When your descents reach eight to ten seconds under control, you are close to your first full pull-up - start attempting one at the beginning of each set. Do not add reps beyond eight; extend the descent time instead.
If you are stuck
Dropping too fast is the fault that removes the entire benefit. If your descent takes two seconds, you are falling with your hands on a bar rather than training. Count it out loud. Not starting high enough is the second issue - begin with your chin clearly over the bar, not at eye level, so you train the hardest part of the range. Skipping the reset between reps leaves you starting each descent lower than the last.
Progressions
Level up your training
Negative Pull-Up questions
How do negative pull-ups help you get your first pull-up?
Negative pull-ups build strength through the eccentric (lowering) phase, which you can do even before you can pull up. Your muscles are stronger during lowering, so this builds the strength needed to eventually pull up.
How slow should I lower during negative pull-ups?
Aim for 5-10 seconds on the way down. Start with whatever you can control and gradually increase time under tension. A 10-second negative is a good milestone before attempting full pull-ups.
Related Exercises
More Pull exercises
Pull-Up
The king of upper body pulling movements. Targets the lats, biceps, and rear deltoids. A fundamental calisthenics exercise.
Chin-Up
A pull-up variation with supinated (underhand) grip that places more emphasis on the biceps while still working the back.
Wide Grip Pull-Up
A pull-up variation with wider grip that emphasizes lat width and upper back development.
Ready to Practice Negative Pull-Up?
Find a calisthenics park with pull-up bar near you and start training.