Pull
Pull
One-arm Pull-up (Negative)
Elite
Level 96/100
The one-arm pull-up negative (OAPU negative) is the eccentric phase of the OAPU: you get chin over the bar with both arms or a step, then lower extremely slowly on one arm only. The most effective method for building OAPU-specific strength.
LevelElite
Sets3-4 × 3-5 reps per side
Rest3-4 min
EquipmentPull-up bar
Why unilateral negatives work
Muscle can produce ~20-40% more force eccentrically than concentrically. Many athletes who cannot yet do a full OAPU can control the descent—and that work builds strength directly transferable to the concentric OAPU.
Execution
Get chin over the bar with both hands. Release one hand to the back or thigh. Lower as slowly as possible on ONE ARM (goal: 5-10 seconds) to a full hang. Keep the body as straight as possible without rotating.
Anti-rotation
The body will want to rotate toward the working arm. Obliques must work maximally to minimize that rotation.
Goal
3×4-5 negatives of 5+ seconds per side before attempting a concentric OAPU.
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