Movement overview

The Negative Pull-Up is an exercise focused on building strength in the upper body, particularly targeting the latissimus dorsi, biceps, and forearms. It involves controlling the descent from the top position of a pull-up, emphasizing eccentric muscle contraction. This exercise is beneficial for those who are working towards achieving their first full pull-up or looking to increase their pull-up repetitions.

Step-by-step cues

1. Start by using a box or step to position yourself at the top of a pull-up bar with your chin above the bar.
2. Grip the bar with your hands shoulder-width apart, using an overhand grip.
3. Engage your core and maintain a straight body alignment.
4. Slowly lower yourself in a controlled manner, taking 3-5 seconds to descend until your arms are fully extended.
5. Step back onto the box or step and repeat for the desired number of repetitions.

Technical tips

• Focus on controlling the descent to maximize muscle engagement.
• Keep your shoulders down and back to maintain proper form and avoid strain.
• Use a box or step that allows you to start at the top position comfortably.
• Breathe steadily throughout the exercise, exhaling as you lower yourself.
• If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.