Pull up (negative) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Rhomboids, Trapezius, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Negative Pull-Up
How to: Pull up (negative)
- Start by jumping or using a step to get above the bar.
- Grip the bar with an overhand grip, palms facing away from you.
- Engage your core and slowly lower yourself down in a controlled manner.
- Pause briefly at the bottom before repeating the movement.
Common Mistakes
- Letting momentum control the descent instead of controlling it with strength.
- Not engaging the core, resulting in unnecessary back strain.
Modifications
- Perform the exercise with assistance from a resistance band.
- Lower the height from which you perform the negative.
Tips
- Focus on a controlled descent to maximize muscle engagement.
- Use a spotter or resistance band if needed for assistance.
Pull up (negative) Alternatives
Tags
pull-up
back
latissimus dorsi
strength
body weight
upper body