Negative Pull Up
EquipmentPull-Up Bar
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps
Tertiary:Rear Delts
Stabilizer:Forearms
📋 How to Perform
- Use a step or assistance to get your chin above the pull-up bar.
- Slowly lower your body down over 3-5 seconds, maintaining control throughout the descent.
- Focus on the eccentric phase by resisting gravity as you lower.
- Once fully lowered, step back up to the starting position using assistance.
- Repeat the lowering phase for the desired number of repetitions.
⚠️ Common Mistakes to Avoid
- Losing control near the bottom and dropping into the hang, which skips the hardest part of the lowering.
- Shrugging the shoulders up near the bottom, which drops lat control over the last part of the lowering.
- Doing high-rep sets of negatives, which brings heavy soreness because lowering work causes most muscle damage.
