Pull-up (negative)
Expert Advice
Control the descent to maximize muscle engagement and time under tension for the lats.
How-to-do Steps
- Grab the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Use a box or jump to get to the top position of the pull-up with your chin above the bar.
- Slowly lower yourself down with a controlled motion, taking 3 to 5 seconds to reach the bottom.
- Once fully extended, step back onto the box or ground.
- Repeat for the desired number of reps, focusing on the negative phase of the movement.
Track Pull-up (negative) in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Pull-up (negative) primarily targets the Lats, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats100%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Pull-up (negative) work?
Pull-up (negative) primarily targets the Lats. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Pull-up (negative)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Pull-up (negative) suitable for beginners?
Pull-up (negative) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
