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Negative pull-ups

beginnerpull-up barcompound exercise
Negative pull-ups: start of the movement
1 · start
Negative pull-ups: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: back
Secondary: biceps

Correct technique

  1. 1Stand on a bench or jump up so your chin is above the bar.
  2. 2Brace your whole body and retract your shoulder blades.
  3. 3Lower yourself over 3 to 5 seconds into a full hang.
  4. 4Step back onto the bench and repeat.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Dropping fast instead of lowering slowly.
  • ✕Shoulders relaxed at the bottom.

Similar exercises

Pull-ups (overhand)
pull-up bar
Chin-ups (underhand)
pull-up bar
Lat pulldown
cable
Band lat pulldown
resistance band
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