The secret weapon for your first pull-up. You jump or step up to the top of a pull-up (chin above the bar) and then lower yourself as slowly as possible, ideally 5 seconds or more. This "negative"The lowering (eccentric) phase of an exercise, performed slowly and under control. Training the negative builds the strength to eventually do the full movement - for example, lowering yourself slowly from the top of a pull-up before you can pull all the way up. (eccentric) phase is the part you'd skip if you just dropped off the bar, but it's also the part where most of the strength is built.
Eccentric training works so well because muscles can produce roughly 20-30% more force lowering than they can lifting. That means you can build true pull-up strength long before you can pull yourself up. Most people who follow a disciplined negative program get their first pull-up within 4-8 weeks.
Before starting these, make sure you've spent time on scapular pulls so your shoulders are loaded safely from a dead hang.
How to do it
Step onto a sturdy box, chair, or low bar so that your chin is above the pull-up bar and your arms are bent as if you'd just finished a pull-up. Grip the bar firmly, pick your feet up, and resist gravity. Lower yourself as slowly as you can until your arms are fully extended. Step back up to the top and repeat.
Learn more here:
Video by Calixpert
Target
- Sets: 3
- Reps: 10
- Rest: 90 seconds between sets
- Advance when: 3×10 with a slow, controlled 5-second descent per rep
Key tips
- You can also use band-assisted pull-ups as a variation, varying the strength of the band. Not everyone is motivated by negatives.
- Use a box or chair to get into the top position. Don't burn energy jumping
- Lower slowly.
- Stay engaged the whole way down. If you start falling fast, you're done
- Once you can do 3x5 at 5 seconds, test a pull-up. You're likely very close