# Negative Pull-Up

URL: https://heatsy.app/ex/negative-pull-up

Also known as: Negative Pullup, Eccentric Pull-Up, Slow Pull-Up Lowering, Pull-Up Negative

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](https://heatsy.app/ex/pull-up)
- [Jumping Pull-Up](https://heatsy.app/ex/jumping-pull-up)