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Negative Pull-Up

Jump to the top of a pull-up and lower as slowly as possible. The #1 progression toward full pull-ups. Effectively targets the back. Builds functional strength. Progressively overloadable.

How to Do Negative Pull-Up: Step by Step

  1. Maintain proper form throughout
  2. Control the movement
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight
  • Rushing reps without control
  • Not using full range of motion

Negative Pull-Up Tips

  • Start lighter to master form
  • Focus on the back working
  • Control both phases of the movement

Muscles Worked

backbiceps
Equipment pull-up bar
Tracking Count reps

Track Your Negative Pull-Up With AI

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