Negative Pull-Up
Lats, biceps, grip, eccentric pulling strength
Why it works
Eccentric (lowering) training builds strength faster than concentric training. The negative pull-up lets you train the pulling muscles at loads you can't yet lift, and it's the most effective way to build toward a full pull-up.
How to do it
- Jump or step up until your chin is over the bar
- Slowly lower yourself for a count of 5 seconds, controlling the whole way down to a full dead hang
- Let go at the bottom. Reset and repeat. When you can't control the lower, rest hanging
- When you can't slow the drop, rest hanging
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Negative Pull-Up?
The minimum effective dose for Negative Pull-Up is 40s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Negative Pull-Up target?
It targets lats, biceps, grip, eccentric pulling strength. Done daily at its 40s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Negative Pull-Up worth doing if I only have a minute?
Yes. 40s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Negative Pull-Up easier or harder?
To scale it down: Jump to top. 3-second lower. To make it harder: 8-second lower. Pause halfway.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
