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Exercise guide
Negative Pull Ups
A pull-up regression emphasizing the slow lowering phase, building back and grip strength toward a full pull-up.
What this exercise works
- Muscles
- latissimus dorsi · biceps brachii · forearm flexors · posterior deltoid · rhomboids
- Goals
- hypertrophy · strength
- Equipment
- Pull-up bar
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Use a box or jump to position yourself at the top of a pull-up.
- Grip the bar with hands shoulder-width apart.
- Hold your chin above the bar briefly.
- Lower yourself slowly over 3-5 seconds with control.
- Fully extend your arms at the bottom.
- Reset and repeat for the desired number of reps.
Technique cues and common mistakes
- Fight for control during the final third of the descent.
- Keep your shoulder blades engaged instead of hanging passively.
- Stop the set once you can no longer lower slowly.