Negative One-Arm Pull-ups: How to Do It and When to Progress
- Advanced
- Pull-up bar
How to do it
Pull yourself up with both arms until your chin clears the bar, then let go with one hand. Lower yourself on the other arm as slowly as you can until it is straight. Do all reps, then switch sides.
Target range
Aim for 2 to 4 reps per side in each set.
Ready for the next step
When you reach 4 reps in every set, you are ready for the next level: Assisted One-Arm Pull-ups.
Where it fits
Step 2 in the One-Arm Pull-up progression, which runs from easier to harder.
Train every step with Kolibi
Kolibi starts exactly where you are and grows with you, level by level.