Pull-ups are tough—especially if you’re just getting started or stuck at a certain number. That’s where negative lifting comes in. The SELEWARE Heavy Duty Pull-Up Bar is a solid piece of equipment for this purpose. It’s wall, joist, or ceiling mountable, supports up to 500 lbs, and stays rock steady during slow, controlled movements.
This makes it ideal for negative training, which focuses on building strength during the lowering phase of a pull-up.
What Is Negative Pull-Up Training?
You start at the top of the pull-up position, chin over the bar, then lower yourself slowly—3 to 5 seconds is a good target. You don’t have to pull up. Just step or jump into position and control the descent.
How It Improves Your Pull-Ups
Negative training is underrated. Here’s why it works:
Builds eccentric strength You’re naturally stronger during the lowering phase. Training that part builds muscle faster and helps with the full movement. Increases time under tension Slower lowering forces your muscles to work harder, which leads to more gains. Strengthens grip and joints Holding yourself on the bar develops grip and stabilizes your elbows and shoulders—especially important if you’re injury-prone like my bulldog Fiona when she tries to leap onto the couch and misses. Improves control and form Practicing negatives teaches body control and cleaner technique for full-range pull-ups.
How to Start
Set up your SELEWARE bar on a doorway, beam, or joist. Use a step or box to get your chin over the bar. Lower yourself slowly—aim for 3–5 seconds per rep. Do 3–5 reps, rest, and repeat for 3 sets. Train 2–3 times a week, and you’ll notice stronger pull-up performance in a few weeks.
Final Thoughts
Whether you’re building your first unassisted pull-up or trying to bang out more reps, negative lifting works—and this bar is built to handle the load. It’s sturdy, easy to install, and gives you more ways to train with suspension gear or bands thanks to those built-in carabiners.
Just don’t be surprised if your kids try to turn it into a play gym (like Stella and Greyson did). Or if Fiona sits underneath it, judging your form.
Ready to level up your pull-ups?
Check out the bar here on Amazon
https://amzn.to/4lVoLLy