One-Arm Pull-Up Negative

Technique

How to perform One-Arm Pull-Up Negative

1. Use a pull-up bar at a height from which you can reach the top position and return your feet to the floor.
2. Grip the bar with the working hand and use a controlled jump to begin with your chin above it.
3. Settle the starting position, keeping the free hand off the bar and working arm.
4. Lower steadily on the working arm, allowing the elbow to open and the shoulder blade to move as the arm returns overhead.
5. Finish with the working arm extended, without dropping abruptly or adding a swing.
6. Put your feet down, reset for the next negative and change arms as planned.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Biceps Brachii Long Head, Biceps Brachii Short Head, Brachialis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.