An eccentric-focused vertical pull where you control a slow descent from a chin-above-bar position to full arm extension, loading the latissimus dorsi.
How to do the Negative Pull Up#
- Grasp the bar with a pronated (overhand) grip about shoulder-width apart.
- Begin with your chin above the bar and the shoulders set—avoid letting them hike toward your ears.
- Lower your body in a slow, controlled motion until your arms are straight and you feel tension in the lats.
- Return to the starting position between reps and repeat the slow descent for the desired number of repetitions.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Rear delts (Posterior Deltoid), Abs (Rectus Abdominis)
Common mistakes#
- Using momentum or swinging the body during the descent.
- Allowing the shoulders to shrug up instead of staying engaged.
- Dropping quickly instead of controlling the lowering phase.
- Stopping short of fully extending the arms at the bottom.
