Negative Pull-Ups
How to do it
- Set a box or step under a pull-up bar so you can reach the top position.
- Step up until your chin is over the bar, elbows bent.
- Take your feet off the box and lower yourself as slowly as you can - aim for five seconds.
- Step back up and repeat. Do not drop.
- Lowering is where the strength comes from, so this is the fastest route to a first pull-up.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Lats 80%
- Biceps 45%
- Mid-back / traps 40%
- Forearms 35%
- Rear delts 20%
Other ways to train this
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Lat Pulldown
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Pull-Ups
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Close-Grip Pulldown
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V-Bar Pulldown
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Chin-Ups
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Assisted Pull-Ups
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Straight-Arm Pulldown
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ISO-Lateral High Row
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Band Lat Pulldown
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Straight-Arm Band Pulldown
Photos and form cues from free-exercise-db, released into the public domain.
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