Bodyweight Strength · Bodyweight — Power
Negative Pull-Up
Lats, biceps, grip, eccentric pulling strength
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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 to top. Lower for 5 seconds.
Chin over bar, then slow descent. When you can't control the lower, rest hanging. Five seconds down is the target.
- 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
Easier
Jump to top. 3-second lower.
Shorter lowering phase. Build control before adding time.
Harder
8-second lower. Pause halfway.
Elbows at 90°, hold 2 seconds, then continue down.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline 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.
Launching May 2026 · Free to try
