Exercise guide · intermediate
Negative Pull Up
The negative pull up is a bodyweight exercise targeting the lats, with secondary engagement of the biceps, traps, and rhomboids. It focuses on the eccentric lowering phase of the pull-up to build the back and arm strength required for a full pull-up.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- biceps
01 · Set up
Take the required grip for Negative Pull Up and secure your body against the pad or stable hanging position.
Start with long arms and shoulders controlled away from the ears.
02 · Perform
Drive the elbows down while bringing the chest toward the handle or bar.
Stop before the shoulders roll forward or the torso swings.
Return slowly to long arms while controlling the shoulder position.
Coaching tips
- Pull elbows down.
- Keep the chest tall.
- Reach long without shrugging.
Common mistakes
- Swinging to start the pull.
- Pulling behind the neck.
- Cutting the controlled return short.
What it should feel like
Expect the back to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives