One-arm pull-up negative

Start at the top with your chin over the bar and lower yourself slowly on one arm, building the strength and control for the one-arm pull-up.

How to do it

1. 01Place a sturdy box under the bar; step up or pull with both hands to reach the top with your chin over the bar.
2. 02Let go with one hand, keeping the working arm fully bent with the elbow close to your side, shoulder down, abs and glutes tight, legs together.
3. 03Lower yourself as evenly as you can over about 3–5 seconds, resisting any rotation, until your arm is fully straight.
4. 04Step back onto the box or use both hands to return to the top for the next rep — do not pull up on one arm from the bottom.
5. 05Do all reps on one side, then switch.

Common mistakes

• Dropping fast through the bottom half — once you cannot lower evenly, the set is over.
• Spinning on the way down — brace your abs and glutes, keep your legs together and the working shoulder down.
• Doing too many reps — one-arm negatives load the elbow heavily, so do a few quality reps and stop if your elbow hurts.

In the One-arm pull-up progression

1. 1Archer pull-up
2. 2Assisted one-arm pull-up
3. 3One-arm pull-up negative
4. 4One-arm pull-up

Standard to move on: 3 sets × 3, two sessions in a row.