Pull Up Negative

Muscles worked

Setup

1. Place a step or box under the pull-up bar so you can reach the top position without a full pull.
2. Grip the bar with an overhand grip (palms facing away), slightly wider than shoulder-width.
3. Jump or step up so your chin is above the bar and your chest is close to the bar with elbows tucked.

How to do it

1. Inhale and brace your core at the top to stabilize your body position.
2. Slowly lower yourself by extending your arms, maintaining a controlled tempo of 3 to 5 seconds.
3. Exhale as you reach the bottom of the movement until your arms are fully locked out.
4. Step back onto the box to reset and immediately return to the starting top position.

Form checklist

• Keep your shoulder blades pulled down and back throughout the entire descent.
• Maintain a rigid core and straight legs to prevent swinging or 'kipping' momentum.
• Ensure you reach a dead hang at the bottom before stepping back onto the box.
• Avoid dropping quickly during the last few inches of the movement; maintain the same slow tempo throughout.

Pro tips

• Think about driving your elbows into your back pockets to maximize lat engagement rather than just 'holding on'.
• Squeeze the bar as hard as possible to increase neural drive and forearm stability.

Make it harder

• Increase the lowering phase to 8-10 seconds per repetition.
• Add a 3-second isometric hold at the midpoint (elbows at 90 degrees) during the descent.

Frequently asked

What muscles does the pull up negative work?

The pull up negative primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the pull up negative?

The pull up negative uses pull up bar.

Is the pull up negative good for beginners?

The pull up negative is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius