How to do the Negative Pull-up

The Negative Pull-up is a pull move. All you need is a pull-up bar at home, with no jumping and nothing that shakes the floor.

• Level 3/5
• Back
• You need: Pull-up bar

Form cues

1. Start with your chin over the bar
2. Take four seconds to lower
3. Step back up and repeat

Muscles worked

Back — Lower slowly, holding with your back

More bodyweight back exercises

Easier → harder

Climb the same move from easier to harder steps. The right step leaves you two or three reps in reserve at the end of 40 seconds.

1. Step 1 · Dead Hang
2. Step 2 · Scapular Pull-up
3. Step 3 · Negative Pull-up
4. Step 4 · Pull-up
5. Step 5 · Archer Pull-up

More moves for the same area

• Cat-CowLevel 1/5
• Doorframe RowLevel 1/5 · Doorframe
• Y-T-WLevel 1/5
• Thread the NeedleLevel 2/5
• SupermanLevel 2/5
• Table RowLevel 2/5 · Table

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