Pull-Up Negative

GymDaze demonstration

Watch Pull-Up Negative

Technique

How to perform Pull-Up Negative

1. Choose a pull-up bar and take an overhand grip slightly wider than shoulder width.
2. Use a stable bench or plyo box of suitable height to reach the top position, or use a controlled jump if the bar is reachable from the floor.
3. Begin with your chin above the bar and your elbows bent, then remove foot support without starting a swing.
4. Lower your body smoothly by allowing your elbows to straighten while you resist the descent.
5. Let the shoulder blades move with the lowering instead of forcing them permanently down; finish in a controlled extended-arm hang.
6. Return your feet to the floor or support and reset for the next negative rather than requiring a full pull-up ascent.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.