Exercises
Negative Pull-Up form guide
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Negative Pull-Up

Works your lats with help from biceps, upper back.

Get your starting weight

A few questions, about a minute. No account needed.

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How to do it

  1. 1Use a chair or box to get your chin over the bar.
  2. 2Take your feet off and lower yourself as slowly as you can (aim for 3–5 seconds).
  3. 3Step back up and repeat.

Muscles worked

Front
Back
LatsBicepsUpper back

Get it right

  • Slow is the point
  • Shoulders down, away from your ears

Avoid this

  • Dropping fast
  • Jumping hard off the box