Negative Pull-Up Progression: Your First Pull-Up Journey
A progressive program designed to build the necessary strength and coordination for your first pull-up. Focus on the eccentric (lowering) phase to develop foundational muscle strength.
Program Modules
Negative Pull-Up Training: Laying the Foundation
This module focuses on building strength through controlled eccentric (lowering) movements. By the end, you'll have a solid base of strength and be ready to progress towards full pull-ups. Adapt the exercises to your current fitness level - beginners can start with shorter hold times and assisted variations (e.g., using a resistance band).
Week 1: Controlled Negatives - Building Endurance
WeeklyThis week, you'll perform negative pull-ups with a focus on a slow, controlled descent. Remember to rest adequately between sets to allow for muscle recovery. Beginners: aim for 5 seconds. Intermediate: 8-10 seconds. Advanced: 10-12 seconds.
What You'll Accomplish
- Increase eccentric strength in back and arms
- Improve grip strength and endurance
- Develop neural pathways for pull-up movement
- Prepare body for full pull-up motion with controlled negatives
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