Slow negative pull-ups
4 sets of 3-5 slow lowers from the top of a pull-up (5 s each), 2 min rest.
- Slot
- Strength
- Focus
- Pulling strength
- Time
- 10 min
- Intensity
- Moderate intensity
- Injury risk
- Low injury risk
- Equipment
- Pull up bar, Box
How to do it
For climbers who can't do many pull-ups yet. Step up on a box or chair so your chin is over the bar. Lower yourself as slowly as you can, taking at least 5 seconds to reach straight arms. Step back up and repeat. Do 3-5 reps per set, 4 sets, with 2 minutes rest. Once 5 slow lowers feel easy, start adding full pull-ups.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Slow negative pull-ups
0:00 / 10:05
Ready
10:05
4 rounds
4 sets of 3-5 slow lowers from the top of a pull-up (5 s each), 2 min rest.
High risk: read the protocol, stop if anything feels wrong.
- 4
- rounds
- 2:00
- rest
- 10:05
- total
Done.
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Take the quizWho it's for
Climbers who can't yet do several clean pull-ups, and anyone rebuilding after time off. Lowering under control is the cheapest way to build the strength for the full movement, and it's much kinder to the elbows than banded assistance.
Common mistakes
- Dropping through the last third. The bottom of the lower, where the arms straighten, is the part you can't do yet, and it's the part everyone rushes.
- Counting a three-second lower as five. Count out loud or use a timer. Almost everyone is faster than they think.
- Letting the shoulders shrug at the bottom. Finish with the shoulders pulled down, not hanging off the joint.
- Adding reps instead of time. Five slow lowers beat ten fast ones.
How to progress
When five lowers at five seconds each feel controlled, extend to eight seconds. Once eight seconds is solid, start every set with one full pull-up and finish the set with lowers. Progress out of this exercise rather than staying in it.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Strength Stronger fingers and pulling, with weight you control.
Deload Train less, let your fingers recover, keep moving.