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Negative Pull-Up

Calisthenics / Alternative / Beginner
  • Middle Back
  • Shoulders
  • Biceps
  • Forearms
  • Lats
  • Lower Back
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0 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Muscles
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  • Details

How to do the Negative Pull-Up - Learn Proper Negative Pull-Up Form

  1. Step 1: Stand up on a platform or box and grab onto the the pull up bar with your palms facing away from you.
  2. Step 2: Hold your chin at bar level and step off the box/step.
  3. Step 3: Slowly let yourself down until your arms are fully extended.
  4. Step 4: This completes one repetition.

Negative Pull-Up Variations and Negative Pull-Up Alternatives

  1. Variation 1: Weighted Negative Chin-up
  2. Variation 2: Weighted Negative Pull-Up
  3. Variation 3: Negative Chin-Up

Negative Pull-Up Tips

  1. Tip 1: If you don't have a box to step on jump up to start at the top.
  2. Tip 2: You decide how slowly you want to let yourself down.

Negative Pull-Up Records and Negative Pull-Up Statistics from Site Users

Negative Pull-Up - Similar Exercises

ExercisePrimary MuscleDifficulty
Default Middle BackBeginner
Default Middle BackIntermediate
Default Middle BackIntermediate
Default Middle BackIntermediate
Default Middle BackBeginner
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Negative Pull Up Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Shoulders blue Biceps blue Forearms blue Lats blue Lowerback blue Middleback orange

Negative Pull Up Equipment

Negative Pull Up Training Details

The negative pull-up is a calisthenics and alternative exercise that primarily targets the middle back and to a lesser degree also targets the shoulders, biceps, forearms, lats, and lower back.

The only negative pull-up equipment that you really need is the following: chin-up bar and box. There are however many different negative pull-up variations that you can try out that may require different types of negative pull-up equipment or maye even require no equipment at all.

Learning proper negative pull-up form is easy with the step by step negative pull-up instructions, negative pull-up tips, and the instructional negative pull-up technique video on this page. The negative pull-up is a n/a exercise for those with a beginner level of physical fitness and exercise experience. Watch the negative pull-up video, learn how to do the negative pull-up, and then be sure and browse through the negative pull-up workouts on our workout plans page!

Negative Pull Up Sports


Negative Pull Up Force Type: N/A
Negative Pull Up Mechanics Type: Compound
Negative Pull Up Other Names: negative pull ups, negative pull-ups

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