Pull Up Negative

Jump to: Form > Standards

Just the eccentric portion of a standard pull up. Start at the top position of a pull up and then just lower yourself down under control. This is a great way to build up to doing a pull up if you can't quite do one yet.

The Basics

The pull up negative is primarily used as a strength exercise.

Form

Starting at the top position of a pull up, lower yourself down under control.

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Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

	Rank	Time	Score	Description
●	Untrained	<1 month	<30	Average or below average.
●	Beginner	1-4 months	30-40	Better than average.
●	Novice	4-12 months	40-50	Much better than average.
●	Intermediate	1-2 years	50-60	Fit. A healthy, achievable goal for most people.
●	Advanced	2-4 years	60-70	Very fit. Difficult to achieve for most people.
●	Elite	4+ years	70+	Among the best. Nearing the average maximum potential. Likely able to compete at some level.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.

Male 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	29	67	105	143	182
130	26	68	108	148	188
140	25	67	110	152	195
150	24	68	112	156	200
160	21	67	114	160	206
170	18	66	114	164	212
180	16	66	116	166	217
190	14	66	118	170	222
200	10	64	118	172	226
210	8	64	118	174	230
220	5	62	119	177	234
230	2	60	120	178	238
240	-2	59	120	181	241
250	-4	58	120	182	244
260	-8	56	120	184	248

Female 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	12	41	70	99	128
110	10	40	72	102	132
120	7	40	72	105	137
130	4	38	74	108	142
140	1	37	73	110	146
150	-2	36	74	112	150
160	-5	34	74	113	153
170	-8	32	74	114	156
180	-12	30	73	116	158
190	-16	28	72	116	160
200	-20	26	72	118	163
210	-24	24	72	118	166
220	-27	21	70	119	168
230	-32	18	68	120	170
240	-36	16	68	119	171

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	29	67	105	143	182
130	26	68	108	148	188
140	25	67	110	152	195
150	24	68	112	156	200
160	21	67	114	160	206
170	18	66	114	164	212
180	16	66	116	166	217
190	14	66	118	170	222
200	10	64	118	172	226
210	8	64	118	174	230
220	5	62	119	177	234
230	2	60	120	178	238
240	-2	59	120	181	241
250	-4	58	120	182	244
260	-8	56	120	184	248

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	12	41	70	99	128
110	10	40	72	102	132
120	7	40	72	105	137
130	4	38	74	108	142
140	1	37	73	110	146
150	-2	36	74	112	150
160	-5	34	74	113	153
170	-8	32	74	114	156
180	-12	30	73	116	158
190	-16	28	72	116	160
200	-20	26	72	118	163
210	-24	24	72	118	166
220	-27	21	70	119	168
230	-32	18	68	120	170
240	-36	16	68	119	171

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	29	67	105	143	182
130	26	68	108	148	188
140	25	67	110	152	195
150	24	68	112	156	200
160	21	67	114	160	206
170	18	66	114	164	212
180	16	66	116	166	217
190	14	66	118	170	222
200	10	64	118	172	226
210	8	64	118	174	230
220	5	62	119	177	234
230	2	60	120	178	238
240	-2	59	120	181	241
250	-4	58	120	182	244
260	-8	56	120	184	248

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	12	41	70	99	128
110	10	40	72	102	132
120	7	40	72	105	137
130	4	38	74	108	142
140	1	37	73	110	146
150	-2	36	74	112	150
160	-5	34	74	113	153
170	-8	32	74	114	156
180	-12	30	73	116	158
190	-16	28	72	116	160
200	-20	26	72	118	163
210	-24	24	72	118	166
220	-27	21	70	119	168
230	-32	18	68	120	170
240	-36	16	68	119	171

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	29	67	105	143	182
130	26	68	108	148	188
140	25	67	110	152	195
150	24	68	112	156	200
160	21	67	114	160	206
170	18	66	114	164	212
180	16	66	116	166	217
190	14	66	118	170	222
200	10	64	118	172	226
210	8	64	118	174	230
220	5	62	119	177	234
230	2	60	120	178	238
240	-2	59	120	181	241
250	-4	58	120	182	244
260	-8	56	120	184	248

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	12	41	70	99	128
110	10	40	72	102	132
120	7	40	72	105	137
130	4	38	74	108	142
140	1	37	73	110	146
150	-2	36	74	112	150
160	-5	34	74	113	153
170	-8	32	74	114	156
180	-12	30	73	116	158
190	-16	28	72	116	160
200	-20	26	72	118	163
210	-24	24	72	118	166
220	-27	21	70	119	168
230	-32	18	68	120	170
240	-36	16	68	119	171