How Many Pull Up Negatives Should I Do to Get a Pull Up

The Exact Number of Negatives for Your First Pull Up (It's Less Than You Think)

To answer exactly how many pull up negatives you should do to get a pull up, you need 3-5 sets of 3-5 controlled reps, 2-3 times per week. The secret isn't doing endless reps; it's increasing the time your muscles are under tension during each rep. You've probably been hanging from a bar, feeling frustrated that you can't lift your own bodyweight. Maybe you've tried resistance bands that do all the work for you, or you've just been yanking with bad form, getting nowhere. The problem isn't your effort; it's your method. Doing more of the wrong thing won't get you there. The goal is to master the 'negative,' or the lowering part of the movement. You are significantly stronger eccentrically (lowering a weight) than you are concentrically (lifting it). We're going to exploit that fact to build the specific strength you need. Instead of focusing on a high number of sloppy reps, your entire focus should be on one thing: making each negative last for 3 to 5 seconds. A single, controlled 5-second negative is worth more than ten 1-second drops. This is the fundamental shift that will take you from zero to your first clean pull up.

Why Negatives Work When Lat Pulldowns Fail

If you've spent months on the lat pulldown machine wondering why you still can't do a pull up, you're not alone. The reason is simple: a lat pulldown machine stabilizes the weight for you. A pull up forces you to stabilize your entire body in space. They are not the same skill. Pull up negatives are the bridge because they build strength through the exact range of motion and with the same stability demands as a real pull up. This works because of a principle called eccentric overload. Your muscles can handle about 20-50% more load on the lowering phase (the eccentric) than the lifting phase (the concentric). When you jump to the top of the bar and slowly lower yourself down, you are working your muscles with an intensity that is technically greater than your current maximum strength. This targeted stress is what forces your back, shoulders, and arms to adapt and grow stronger. The number one mistake people make is treating negatives like a race to the bottom. They drop like a rock, completely missing the point. The 'magic' of the negative happens during the slow, controlled descent. That 3-5 seconds of fighting gravity is what builds the muscle fibers and neural pathways required for a pull up. A fast negative creates zero adaptation. A slow negative forces your body to become strong enough to eventually reverse the motion. That is the entire game.

Go from zero to your first pull up.

Track your negative reps and times. See your strength grow week by week.

Your 8-Week Path From Zero to One Pull Up

This isn't a vague suggestion; it's a specific, week-by-week protocol. Follow it, and you will get your first pull up. You will perform this workout 2-3 times per week, with at least one full day of rest in between (e.g., Monday, Wednesday, Friday).

Step 1: Establish Your Baseline (Week 1)

Your first task is to see where you are right now. Don't judge the result; just collect the data. Jump up so your chin is over the bar and hold yourself there for as long as you can. Time it. Then, lower yourself down as slowly as possible. Time that too. If your hold is 2 seconds and your negative is 1 second, that's your starting point. For your workouts this week, your goal is to perform 3 sets of 2 reps, aiming for a 2-3 second negative on each rep. Rest a full 2-3 minutes between sets. This rest is not optional; it's required for you to give maximum effort on each set.

Step 2: Build Your Foundation (Weeks 2-4)

The goal for the next three weeks is to increase volume and time under tension. You are aiming to complete 3 sets of 5 reps, with every single rep being a controlled 3-5 second negative. Don't move on to the next rep until you've rested for a few seconds on the floor or a box. If you can't complete 5 reps in a set, do as many as you can with good form, and stop. Your strength will build week over week. By the end of week 4, you should be able to hit the 3x5 target with 3-second negatives. If you find this impossible, use the thinnest resistance band you have to slightly assist you, but the goal is to remove the band as quickly as possible.

Step 3: Introduce Isometric Holds (Weeks 5-6)

Now that you have control over the negative, we will build strength at the most difficult part of the pull up: the top. For the next two weeks, each rep will start with a hold. Jump to the top, hold your chin over the bar for 3-5 seconds, and *then* begin your 3-5 second negative. Your workout is now 4 sets of 3 reps. Each rep is a 3-second hold followed by a 3-second negative. This is incredibly demanding but is the final piece of the puzzle. This hold builds the static strength and stability you need to initiate the pull from a dead hang.

Step 4: Test Your First Pull Up (Weeks 7-8)

At the beginning of your first workout in week 7, after a good warm-up, attempt one pull up from a dead hang. Get on the bar and pull. Give it everything you have. There is a very high chance you will succeed. If you get it, congratulations. Your new program is to do 1 pull up, then finish the set with 4 negatives. If you don't get it, do not be discouraged. You are closer than ever. Continue the protocol from Step 3 (holds + negatives) for two more weeks. Also, add in two sets of inverted rows to failure at the end of your workout to build more horizontal pulling strength. Re-test in week 8. This process works. Trust it.

Weeks of progress. All in one place.

Every workout logged. Proof you're getting stronger and closer to your goal.

What Progress Actually Feels Like (It's Not Linear)

Getting your first pull up is a journey, and the progress won't always feel like a straight line up. Understanding the milestones will keep you motivated when you feel stuck.

In weeks 1 and 2, you will be sore. Your lats, biceps, and even your forearms will feel it. The movement will feel awkward and shaky. You might only be able to control the descent for 1-2 seconds. This is normal. Your main goal here is consistency and learning the motor pattern.

By month one (weeks 3-4), the soreness will lessen. Your control will improve dramatically. You'll be able to 'put on the brakes' during the negative, stopping your momentum at will. Going from a 1-second drop to a controlled 4-second descent is a massive victory. This is more important than any other metric. You are building real, functional strength.

By month two (weeks 5-8), you will feel a powerful 'mind-muscle connection' with your back. When you get on the bar, you'll feel strong and stable. The negative will feel smooth and powerful. You'll start to feel like you could actually pull yourself up from the bottom. This is your nervous system becoming incredibly efficient at recruiting the right muscles. A warning sign to watch for is sharp pain in your elbows or shoulders. This is different from muscle fatigue. If you feel a sharp, pinching pain, stop. It's a sign your form may be off or you're pushing through a mobility issue. Rest for a few days before trying again with perfect form. The final reality is that your first pull up will be a fight. It won't be pretty, but it will be yours. That is the only thing that matters.

Frequently Asked Questions

The Ideal Negative Duration

Aim for a 3 to 5-second controlled descent for each repetition. If you can easily perform negatives that last longer than 8-10 seconds, you are very likely strong enough to perform your first full pull up. Time your reps to ensure you're actually in this range.

Weekly Training Frequency

Perform your pull up negative training 2 to 3 times per week. It is crucial to schedule these workouts on non-consecutive days to allow for recovery. Your muscles don't get stronger during the workout; they get stronger during the 48 hours of rest afterward.

Supporting Exercises for Faster Progress

Inverted rows (or bodyweight rows) are the best assistance exercise for pull ups. They target the same back muscles from a different angle, building a stronger base. Add 3 sets of 8-12 reps to the end of your workouts to accelerate your progress.

Using Resistance Bands Correctly

Only use a resistance band if you cannot control your negative for at least 2 seconds without one. Use the thinnest band possible that allows you to achieve a 3-second descent. The band is a temporary tool, and your primary goal should be to stop using it.

From One Pull Up to Many

Once you achieve your first pull up, your training changes. Start each set with full pull ups and finish with negatives. For example, if your goal is 5 reps per set, you would do 1 pull up and then 4 negatives. As you get stronger, this will become 2 pull ups and 3 negatives, and so on.