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Negative Pull-Up

Step by step instructions, muscle activation and variants for the Negative Pull-Up.

HardMiddle back

About this exercise

A pull-up variation focusing exclusively on the slow, controlled lowering (eccentric) phase. Starting from the top position with your chin above the bar, you resist gravity as you descend, maximising time under tension to build pulling strength and lat thickness for those who cannot yet perform full pull-ups.

How to Perform

  • Jump or use a step to get into the top pull-up position with your chin above the bar and arms fully flexed
  • Take an overhand grip slightly wider than shoulder width
  • Begin to lower yourself as slowly as possible — aim for a 3–5 second descent
  • Keep your core braced and avoid swinging or kipping throughout the movement
  • Fully extend your arms at the bottom before stepping off or beginning the next rep
  • Reset at the top and repeat for the desired number of repetitions

Muscle Activation

Primary
Middle back
Secondary
BicepsTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Negative Pull-Up

The Negative Pull-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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