Bodyweight Strength · Bodyweight — Power
Negative Pull-Up
Lats, biceps, grip, eccentric pulling strength
Minimum Effective Dose
25s
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.
- Jump or step up to get your chin over the bar
- Lower yourself as slowly as possible — target 5 seconds
- Control the entire descent to a full dead hang
- When you can't slow the drop, rest hanging
Variants
Easier
Slower jump, 3-second lower.
Shorter eccentric. Build control before 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.