Negative Pull-Up

 image image


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.

Database Sourced From