Pull-up (negative) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius, Brachioradialis, Biceps Brachii
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Negative Pull-up
Visualised Target Muscle Groups
Front
Back
How to: Pull-up (negative)
- Start from the top position of a pull-up.
- Slowly lower your body down while maintaining control.
- Stop once your arms are fully extended, and repeat.
Common Mistakes
- Letting the shoulders rise during the movement.
- Using momentum to aid the descent.
- Gripping too tight, which can cause strain.
Modifications
- Perform on a lower bar to reduce the range of motion.
- Use a band for assistance to alleviate some body weight.
Tips
- Control your descent to maximize muscle engagement.
- Keep your shoulders down and away from your ears during the movement.
- Use a resistance band for assistance if needed.
Pull-up (negative) Alternatives
Tags
back
strength
pull-up
latissimus dorsi
biceps
upper body
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
