One-Arm Pull-Up Negative

Technique

How to perform One-Arm Pull-Up Negative

1. Grip a pull-up bar with the working hand and use a controlled jump to begin with your chin above the bar.
2. Brace your core and press the working shoulder down away from your ear.
3. Remove any assistance and lower your body as slowly as possible.
4. Continue until the working arm is fully extended without swinging.
5. Place your feet on the floor, reset above the bar, and repeat for the prescribed negatives.

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.