Negative pull-up
- Movement pattern:
- Pull
- Equipment:
- Pull-up bar
- Level:
- Beginner
- Primary muscle:
- Lats
- Also works:
- Biceps
Technique
Jump or step to the top position, chin over the bar, then lower yourself as slowly as possible (3–5 seconds).
Common mistakes
Dropping fast instead of a controlled descent.
Easier option: Dead hang
Harder option: Pull-up, Chin-up, Band-assisted pull-up
Related exercises
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