Lats · Beginner

Negative Pull-Up

Eccentric pull-up progression beginning above the bar and lowering through the full range under control.

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Negative Pull-Up demonstration

Exercise overview

Training details

LatsBicepsForearmsUpper BackCore

Equipment

Pull Up Bar

Sets × reps

3 × 5

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Use a box or jump to start with the chin above the pull-up bar.
02Set the shoulders down and keep the ribs controlled before lowering.
03Lower as slowly as possible through the full pull-up path.
04Keep the elbows tracking down and forward instead of flaring wildly.
05Step back to the box to reset; do not kip into the next rep.

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