Negative pull-up: how to do it and what it works

Controlled lowering as a progression toward the full pull-up.

Image: start and end of the movement.

How to do it

Slow lowering from the top of a pull-up to build specific pulling strength.

Form. Start with your chin above the bar, lower evenly and stop before losing scapular control.

Common mistake. Dropping down, raising your shoulders toward your ears, or starting from a height you cannot control the descent from.

Latissimus dorsi · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.