Negative Pull-Up
How to do it
Starting position
- Place a sturdy chair or box under the bar.
- Grip the bar slightly wider than shoulder-width with your palms facing forward.
- Step onto the chair so your chin is above the bar.
Movement
- Hang with your feet off the floor and slowly extend your elbows to lower down.
- Lower down over 3-5 seconds until your arms are fully extended.
- Once you are all the way down, step back onto the chair to start the next rep.
Breathing
Exhale slowly as you lower down.
Cautions
- If you cannot hold on and drop suddenly, stop that set right there.
- Set the chair firmly on the floor so it does not slide.
- If your shoulders or elbows hurt, stop and shorten the lowering time.
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Upper back · Biceps · Forearms |
| Equipment |  Pull-up bar |
| Movement pattern | Vertical pull |
| Rep range | 3–8 reps |
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Representative exercise: Negative Pull-Up
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- Archer Pull Ups
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Weighted Pull-UpHarderChin-UpHarderWide-Grip Lat PulldownSimilar exerciseBand Lat PulldownSimilar exerciseSeated Chin-upSimilar exerciseSliding Floor Pulldown on TowelSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.