Negative Pull-Up

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Guide

Negative Pull-Up muscle diagram

 

  1. Standing under a bar, or on a box if necessary, jump up, grabbing the bar with a slightly wider than shoulder-width grip. Using the momentum from your jump, pull yourself upwards until your chin is above the bar. This is your starting position.
  2. Slowly lower yourself, keeping a tight core and focus on the lats. Allow your arms to slowly extend as you inch closer to the ground. Aim for 3 to 5 seconds until your arms are fully extended.
  3. Upon reaching full extension, let go of the bar and return to the ground.
  4. Repeat for recommended number of repetitions.

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