Pull
Pull
Negative Pull-ups
Beginner
Level 35/100
Same as chin-up negatives but with a pronated (pull-up) grip. Pronation is slightly harder than supination, so pull-up negatives are a greater challenge and the standard method for building specific pull-up strength.
LevelBeginner-Intermediate
Sets3-4 × 4-6 reps (5-8 sec descent)
Rest2 min
EquipmentPull-up bar, Rings
Execution
Get chin over the bar (pronated grip, palms facing away). Lower slowly in 5-10 seconds, controlling every centimeter, to a full hang. Step down and repeat.
Shoulder care at the end
In the last degrees of elbow extension (full hang) the shoulder is at its most open. Keep the scapulae slightly active—do not let the shoulders shrug up to the ears at the bottom.
Effective combo
Pair negatives with Australian pull-ups in the same session. Rows build horizontal back strength; negatives build vertical pull-up-specific strength.
Goal
3×5 negatives of 5+ seconds before attempting full pull-ups.
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