What muscles does Negative Pull Up work?

The Negative Pull Up primarily targets the Back, specifically the Lats. It also engages secondary muscles including Back, Biceps, Forearms.

How often should I do Negative Pull Up?

For optimal results, include Negative Pull Up in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Negative Pull Up?

To perform Negative Pull Up, you will need body weight. This makes it an accessible exercise that can be done virtually anywhere without special equipment.

Is Negative Pull Up suitable for beginners?

Yes, beginners can perform Negative Pull Up with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Negative Pull Up at home?

Yes, Negative Pull Up can be performed at home with minimal equipment. Body Weight is typically accessible for home workouts.

Negative Pull Up

Learn how to do the Negative Pull Up with proper form, setup, and execution.

This body weight movement primarily targets back, including lats.

How to Perform Negative Pull Up

1
Grab a pull-up bar with an overhand grip, hands shoulder-width apart, and start at the top position with your chin above the bar.
2
Engage your abs and take a breath.
3
Slowly lower yourself down to a full hang, taking as long as possible on the descent and exhale.
4
Step back up to the starting position and repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.