Negative Pull Up
The negative pull up is a bodyweight exercise targeting the lats, with secondary engagement of the biceps, traps, and rhomboids. It focuses on the eccentric lowering phase of the pull-up to build the back and arm strength required for a full pull-up.
How to do it
- Use a box or jump to reach the top position of a pull-up, with your chin above the bar and arms bent.
- Grip the bar with an overhand grip, shoulder-width apart.
- Slowly lower your body toward the starting hang position, taking 3-5 seconds to descend.
- Maintain tension in your lats and arms throughout the descent, resisting gravity as much as possible.
- Once fully extended, jump or step back to the top and repeat for the desired number of repetitions.
Form cues
- Grip the bar with your hands about shoulder-width apart.
- Use a box or jump to get your chin safely over the bar.
- Lower yourself down slowly, taking three to five seconds.
- Keep your core tight and maintain tension in your back muscles.
- Step back up to the top once your arms are fully extended.
Breathing: Inhale deeply at the top before you begin, and exhale steadily as you slowly lower your body down.
Common mistakes
- Dropping down too quickly reduces the eccentric muscle-building benefits.
- Shrugging your shoulders toward your ears puts unnecessary strain on your neck.
- Relaxing your core causes your lower back to arch and reduces lat engagement.
Muscles worked
Primary: lats. Secondary: biceps, traps, rhomboids.
Suggested sets & reps
Get fitter
3 sets x 5 reps focusing on smooth descent, rest 90 seconds
Lose weight
3 sets x 4-6 controlled reps, rest 90 seconds
Build muscle
3-4 sets x 5-8 slow eccentric reps, rest 2 minutes
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder or elbow pain, ease off and choose a gentler alternative.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What if I drop too fast during the descent?
Try using a higher box or jump to give yourself a better starting position, and consciously count slowly in your head.
Where should I feel this exercise?
You should feel it working your back muscles (lats) and your biceps. Mild muscle soreness the next day is normal.
How often can I practice negative pull ups?
Two to three times per week with at least one rest day in between is plenty for recovery and strength gains.