Negative Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Step on a box or jump so your chin is above the bar, holding an overhand grip a little wider than shoulder width.
2. Take the weight with your arms and begin to lower slowly.
3. Take 3 to 5 seconds to descend to a full straight-arm hang.
4. Step back up to the box to reset for the next rep.

Cues

• Control the entire descent.
• Keep the chest up and the shoulders down.

Common mistakes

• Falling in the last half of the movement.
• Rushing the reps.
• Shrugging at the bottom.

Alternatives

• Pull-Up
• Jumping Pull-Up