Negative Pull Ups

A pull-up regression emphasizing the slow lowering phase, building back and grip strength toward a full pull-up.

How to do it

1. Use a box or jump to position yourself at the top of a pull-up.
2. Grip the bar with hands shoulder-width apart.
3. Hold your chin above the bar briefly.
4. Lower yourself slowly over 3-5 seconds with control.
5. Fully extend your arms at the bottom.
6. Reset and repeat for the desired number of reps.

Tips

• Fight for control during the final third of the descent.
• Keep your shoulder blades engaged instead of hanging passively.
• Stop the set once you can no longer lower slowly.

Muscles

Primary: Lats

Secondary: Biceps, Forearm flexors, Rear deltoid, Rhomboids