Negative Pull-Up Guide: How to Master Negative Pull-Ups

Negative pull-ups are a type of strength-training exercise that focuses on the downward (or negative) part of a pull-up. Negative pull-ups use a smaller range of motion than regular pull-ups to help you build muscle mass in your triceps and rhomboids. In addition to building strength in your upper body muscles, negative pull-ups can also help increase your grip strength for full pull-ups, bench presses, and deadlifts.

To perform a negative pull-up, start with your chin above the pull-up bar. Slowly lower your body into a dead hang position for three to five seconds, then return to the top position and repeat the exercise.

For negative pull-ups, begin by performing 2–3 sets of 3–10 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Grab the pull-up bar with a full overhand grip (palms facing away from you). Your hands should be shoulder-width or slightly wider than shoulder-width apart. If you’re unable to grab the pull-up bar, jump or stand on a plyometric box or a secure flat bench.
2. 2. Pull yourself up until your chin is higher than the pull-up bar. Squeeze your glutes and quads while engaging your core. Your ribs should be down and your pelvis should be slightly tucked. Your shoulder blades should be downwardly rotated toward your spine and slightly back and together. Your elbows should be bent while actively engaging your lat muscles. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
3. 3. Step off of the box and allow your legs to hang while keeping your chin higher than the pull-up bar. All repetitions should begin from this starting position.
4. 4. While maintaining a strong grip and full-body tension, begin your first negative pull-up by simultaneously straightening your arms and allowing your shoulder blades to upwardly rotate and move away from your spine.
5. 5. Slowly lower your body to the bottom position while keeping tension on your back muscles. Aim to lower for at least 3–5 seconds. Your arms should finish long with a slight bend in your elbows. Your shoulder blades should be upwardly rotated away from your spine.
6. 6. After completing your first pull-up, head back to the starting position and repeat for your desired number of repetitions.

Once you've mastered negative pull-ups, try one of these variations.

1. 1. Burpee negative pull-up: To add a dose of cardio to your pull-up workout, try burpee pull-ups. A burpee pull-up combines the movement patterns of a burpee and a pull-up. Perform burpee pull-ups by placing your hands on the ground and kicking your feet back into a push-up position. Jump your feet back up and lift yourself into a squat position. Rise, grab an overhead bar, and perform a negative pull-up. After lowering yourself back to the floor, repeat the exercise.
2. 2. Weighted negative pull-up: For a more advanced variation, try weighted pull-ups. Weighted pull-ups are a strength-training exercise in which you wear weights while performing a negative pull-up. A weight belt or weighted vest supplies the added weight during the exercise, and this additional weight helps you build even more muscle during your pull-up workout. If you do not have access to a weight belt or weighted vest, you can perform weighted negative pull-ups using resistance bands, dumbbells, or a dip belt outfitted with barbell plates.
3. 3. Negative lat pulldown: A lat pulldown is a compound exercise that targets your back muscles. Perform a negative lat pulldown exercise by sitting in front of a cable machine with a pulldown bar. Grab the bar and bend your elbows to lower it towards your upper chest. Slowly raise the bar for three to five seconds, and repeat this movement for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.