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Last updated March 5, 2026
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LatsBiceps
Negative Pull Up
Jump or step up to the top position of a pull-up, then lower yourself as slowly as possible. Builds pulling strength through eccentric control.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
latsbiceps
Secondary
upper back / rhomboidsrear shouldersforearm flexorsdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
pull up bar
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Position a box, bench, or step beneath a pull-up bar.
- Grip the bar with an overhand (pronated) grip, hands shoulder-width apart.
- The box should be high enough for you to easily reach the top pull-up position.
- Step 2Starting Position
- Step or jump up so your chin is above the bar.
- Engage your lats and squeeze your shoulder blades together.
- Cross your ankles behind you if desired for stability.
- Step 3Execution
- Begin lowering yourself as slowly and controlled as possible.
- Aim for a 3-5 second descent, or even longer as you get stronger.
- Focus on resisting gravity through the entire range of motion.
- Let your arms extend fully at the bottom to complete the rep.
- Step back onto the box and repeat.
- Step 4Tips
- This is an excellent progression toward full pull-ups.
- Focus on slow, controlled tempo rather than high reps.
- Start with 3-5 reps and increase duration of the negative over time.
- Once you can do 5-second negatives for 8+ reps, try full pull-ups.