How to do Negative Pull-ups
- Grip an overhead bar or rings and get into the top most position of the pull-up exercise (see flexed arm hang position - arms flexed and chin above the bar). Use a partner or bench to help get into position if you're not strong enough.
- Slowly lower yourself down, taking as much time as possible, into the dead hang position (arms fully extended).
- Get back to the starting position and repeat the process.
- Keep the negative pull-up movement slow and controlled.
- Engage the upper body muscles to create tension throughout the exercise.
Negative Pull-ups Guide
Negative pull-ups are a popular progression exercise used to help develop strength for the full pull-up.
The exercise involves only performing the lowering phase (eccentric portion) of the standard pull-up, starting in the flex hang and moving into the dead hang position. This portion of the exercise is less difficult than the pulling phase (in part because you're working with gravity and not against it) and will help develop the muscles and skills necessary for progressing to the full movement.
You can use resistance bands to help train this movement if required, but ultimately you need to be able to do this without them. Use bands to support your bodyweight if a lack of strength is causing you to drop to quickly and you can't control the descent.
Pull-ups Progression Exercises
The progression path for learning pull-ups is recommended as -
- Dead hangs
- Flex hangs
- Negative pull-ups
- Body rows
Once you are performing controlled negative pull-ups of ten seconds or longer you can begin body rows, or full pull-up training.