Negative Pull Up
Complete guide to Negative Pull Up. Learn proper form, technique, and execution. Targets Back — Lats. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Negative Pull Up
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.
Engage your abs and take a breath.
Slowly lower yourself down to a full hang, taking as long as possible on the descent and exhale.
Step back up to the starting position and repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |