Form guide
How to Do Negative Pull-Up
Slow lowering builds the strength for your first pull-up.
- Level
- Beginner
- Equipment
- Pull-Up Bar
- Impact
- Low impact
- Muscles worked
- Back
- Biceps
Step by step
- 1Use a chair to get your chin above the bar.
- 2Lower yourself as slowly as possible, about 3 to 5 seconds.
- 3Step back up and repeat.
Common mistakes
- Dropping quickly.
- Letting the shoulders shrug up at the bottom.
Alternatives
Put it to work
Routines with Negative Pull-Up
- 10min
10-Minute Muscle Building Workout at Home with Pull-Up Bar
Pull-Up Bar
- 15min
15-Minute Muscle Building Workout at Home with Pull-Up Bar
Pull-Up Bar
- 30min
30-Minute Muscle Building Workout at Home with Pull-Up Bar
Pull-Up Bar
- 45min
45-Minute Muscle Building Workout at Home with Pull-Up Bar
Pull-Up Bar
- 10min
10-Minute Upper Body Workout at Home with Pull-Up Bar
Pull-Up Bar
- 15min
15-Minute Upper Body Workout at Home with Pull-Up Bar
Pull-Up Bar