Negative Pull-Up

Back · Bodyweight · Beginner

How to do it

1. Stand on a box or bench under a pull-up bar and grip the bar with an overhand grip, about shoulder-width apart.
2. Step or jump to the top position with your chin above the bar and elbows bent.
3. Brace your core and keep your shoulders controlled.
4. Lower yourself as slowly as you can until your arms are fully extended.
5. Step back onto the box to return to the top position instead of pulling yourself back up.
6. Repeat for the desired number of repetitions.

Muscles worked

Primary: Lats
Secondary: Biceps, Forearms, Upper Back, Traps, Rear Deltoids, Core

Related exercises

Lever Front Pulldown

Pull-Up

Chin-Up

Alternating Cable Lat Pulldown

Barbell Pullover to Press

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