Negative Pull-Ups / Pullups
How to Do Negative Pull-Ups / Pullups
- Standing on a box or sturdy bench under a pull-up bar
- Use a slight jump to get yourself into the starting position with your chin at about the same height as the pull-up bar and your hands in an overhand grip about twice your shoulder width apart.
- Bend your knees and bring the heels of your feet up towards your glutes.
- You should be now supporting your weight with your chin at the same level as the bar.
- When ready, slowly lower your body down towards the box or bench, using your back and arms to control the speed, until you can place your feet firmly at the bottom of the motion.
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Related Middle Back / Lats And Upper Back & Lower Traps Exercises
Straight Arm Pulldowns / Pull Downs / Pullovers
Scapula / Scap Pulls / Pull ups
Reverse Cable Flyes / Crossovers
Negative Pull-Ups / Pullups Exercise Details
Muscles worked
Negative Pull-Ups / Pullups targets middle back / lats and upper back & lower traps and also works biceps. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: full gym.
Similar exercises
Related exercises that work similar muscle groups include Straight arm pulldowns / pull downs / pullovers, scapula / scap pulls / pull ups and reverse cable flyes / crossovers. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
