Why This Lesson Matters

Rows and scap pull-ups give you the base. Now, it’s time to build top-end strength — the ability to support your body at the hardest points of the pull-up. Holds and negatives bridge the gap between progressions and your first full rep.

Step 3: Pull-Up Holds

Holding the top position builds confidence and grip strength.

How to Do Them:

  1. Use a box or jump to start with your chin over the bar.

  2. Engage your lats and squeeze shoulder blades down and back.

  3. Keep core tight, legs still.

  4. Hold as long as possible.

Goal: 3–4 holds of 5–15 seconds .

Step 4: Negative Pull-Ups

Negatives strengthen the lowering phase, teaching control and building the exact muscles needed to pull back up.

How to Do Them:

  1. Start at the top of a pull-up (chin over bar).

  2. Slowly lower yourself down to a full hang.

  3. Keep core braced, avoid dropping.

  4. Reset and repeat.

Goal: 3–5 negatives, each lasting 4–6 seconds .

Mini Reflection

👉 Which felt tougher — holding the top or lowering slowly? That’s the part your body needs most practice on.

Pro Tip

Negatives aren’t about quantity — they’re about quality. One slow, controlled descent is better than five rushed ones.