Negative Pull Up

How to do it

1. Place a box under a pull-up bar and grip the bar with palms forward, a little wider than the shoulders.
2. Jump or step up so the chin is over the bar and the elbows are fully bent.
3. Take the feet off the box and hold the top position briefly.
4. Lower yourself as slowly as possible, aiming for three to five seconds.
5. Reach full hang, step back onto the box and repeat.

Tips

• Keep the speed even through the whole descent, especially the middle.
• Keep the shoulders pulled down at the start of the lowering.

Common mistakes

• Dropping quickly through the bottom half.
• Jumping up with so much force that you lose the grip.

Muscles worked by the Negative Pull Up

• Lats (upper) Primary26%
• Lats (lower) Primary18%
• Biceps (long head) Secondary8%
• Lower traps Secondary8%
• Biceps (short head) Secondary7%
• Rhomboids Secondary7%
• Brachialis Secondary6%
• Rear delts Minor5%
• Forearm flexors Minor5%
• Mid traps Minor4%
• Upper abs Stabilizer3%
• Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Negative Pull Up alternatives

Same equipment

• Close Grip Pull UpPull-up bar
• Weighted Pull UpPull-up bar

Different equipment

• Assisted Pull UpMachine
• Band Assisted Pull UpResistance band
• Smith Machine Pull UpSmith machine

No equipment

• Pull UpBodyweight

Make it harder

• Close Grip Pull UpPull-up bar
• Pull UpBodyweight
• Weighted Pull UpPull-up bar
• Ring Pull UpRings

Make it easier

• Assisted Pull UpMachine
• Assisted Neutral Grip Pull Up MachineMachine
• Assisted Chin Up MachineMachine

Similar exercises

• Explosive Pull UpPull-up bar
• Commando Pull UpPull-up bar
• Neutral Grip Pull UpPull-up bar

Frequently asked questions

What muscles does the Negative Pull Up work?

Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, biceps (short head), rhomboids and brachialis assist.

Is the Negative Pull Up good for beginners?

Yes. The Negative Pull Up is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Negative Pull Up?

For example the Assisted Pull Up, Band Assisted Pull Up and Smith Machine Pull Up. They train mostly the same muscles, some with different equipment.

How do you make the Negative Pull Up harder?

Add weight or reps, or move on to the Close Grip Pull Up and Pull Up.

Sources

• Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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