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Negative Pull-Ups

Negative Pull-Ups trains 5 of the 18 muscle groups Full Coverage tracks: Lats 80%, Biceps 45%, Mid-back / traps 40%, Forearms 35%, Rear delts 20%.

Backbone movement Level: Beginner Pull-up bar Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Negative Pull-Ups - Start position
Start position
Negative Pull-Ups - Finish position
Finish position

How to do it

  1. Set a box or step under a pull-up bar so you can reach the top position.
  2. Step up until your chin is over the bar, elbows bent.
  3. Take your feet off the box and lower yourself as slowly as you can - aim for five seconds.
  4. Step back up and repeat. Do not drop.
  5. 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.

Light Main

How it compares

Compared with the Lat Pulldown, it loads Lats 20 points lower, Mid-back / traps 20 points higher, Rear delts 10 points lower. It needs Pull-up bar where the other uses Cable machine. Compared with the Inverted Row, it loads Lats 45 points higher, Mid-back / traps 45 points lower, Rear delts 30 points lower.

Other ways to train this

Other exercises for the Lats

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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