Exercise library
Negative Pull-Up
Back · Vertical pull
Generic vertical pull demo. Follow the steps below for this exact exercise.
Vertical pullCompound
A pull-up where you jump or step to the top and lower as slowly as possible, the fastest route to a first rep.
- Difficulty
- Easy
- Tracking
- Measured in reps
Muscles worked
BackBicepsCore
Equipment
Pull-up bar
How to do it
- Set a box or step under the bar so you can start with your chin above it.
- Step or jump to the top position and hold with your chin over the bar and shoulders set.
- Lower yourself as slowly as you can, aiming for three to five seconds, until your arms are straight.
- Step back up to the top and repeat rather than trying to pull yourself up.
Coaching cues
- Keep your shoulder blades pulled down at the start so you do not drop into a dead hang.
- Stop the set when the lowering becomes a free fall.