Negative Pull-Up 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Negative Pull-Up is a bodyweight exercise that primarily targets the lat muscles while also engaging the biceps. It focuses on the eccentric phase of the traditional pull-up, where the lifter slowly lowers their body from the top position with control. This movement helps build strength in the pulling muscles, improves grip, and develops the ability to perform full pull-ups. By emphasizing a slow, controlled descent, it enhances muscle endurance and stability in the upper back, shoulders, and arms.
How to Perform
Hold the pull-up bar using an overhand grip with your palms facing forward, placing your hands about shoulder-width or slightly wider apart. If the bar is out of reach, use a sturdy box or bench to help you grab it securely.
Pull yourself upward until your chin is above the bar. Keep your core tight, glutes and quads engaged, ribs drawn down, and pelvis gently tucked under. Retract your shoulder blades toward each other and downward while bending your elbows to activate your lats. Maintain a neutral head position with your chin slightly tucked.
Once you reach the top, carefully step off the platform so your legs hang freely, holding yourself in the top position with your chin still above the bar. Begin each repetition from this point.
Keeping your grip firm and your body braced, slowly start to extend your arms while letting your shoulder blades move upward and outward in a controlled motion.
Lower your body with steady control for about three to five seconds, keeping continuous tension in your lats and biceps. Finish with your arms almost straight and a small bend in your elbows, shoulders relaxed but still engaged.
After you reach the bottom position, return to the top using a box or jump assist, then repeat the controlled descent for the planned number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on maintaining slow, controlled movement during the lowering phase to maximize muscle engagement.
Keep your core tight and your body straight to prevent swinging or unnecessary momentum.
Squeeze your shoulder blades together at the top to fully activate the lats.
Maintain a firm grip throughout the entire descent to strengthen forearms and grip endurance.
Keep your elbows slightly bent at the bottom to avoid joint strain.
Breathe out slowly as you lower yourself to maintain steady control and focus.
Use a box or bench to return to the top position smoothly without jerking movements.
Engage your biceps actively to assist the lats and enhance pulling strength.
Gradually increase the lowering time as your strength improves to build endurance.
Avoid letting your shoulders rise too close to your ears to protect shoulder joints and maintain proper alignment.
How Not to Perform
Do not use momentum or kipping — avoid swinging or kicking your legs to make the descent faster.
Do not rush the lowering phase — descending quickly wastes tension and reduces eccentric benefits.
Do not let your torso arch or ribs flare — keep core braced and pelvis slightly tucked to target the lats.
Do not shrug your shoulders toward your ears — maintain scapular control and avoid shoulder elevation.
Do not lock or hyperextend your elbows at the bottom — finish with a slight bend to protect joints.
Do not grip the bar lightly or with fingers only — use a full, secure grip to preserve tension and safety.
Do not hold your breath — breathe steadily to keep control and reduce unnecessary intra-abdominal pressure.
Do not start repetitions from a partial top position — always begin from the true top (chin above bar) for full-range eccentric overload.
Do not let your head jut forward or chin lift — keep the chin slightly tucked to protect the neck and maintain proper shoulder alignment.
Do not sacrifice form for more reps — if control breaks, stop or use assistance rather than performing sloppy negatives.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
