Negative Pull Up
Trains the lats. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Negative Pull Up
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a lats exercise that is, there are 7 on the Lats page.
Muscles worked
What Negative Pull Up trains
Technique
How to do the Negative Pull Up
- Stand on a box or bench beneath a pull-up bar, or jump up, so you can start with your chin above the bar. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Lift your feet off the support so you are holding your bodyweight at the top of the pull-up position.
- Lower your body as slowly as possible, taking three to five seconds or more, until your arms are fully extended.
- Step back onto the box and return to the top position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Fight the descent for the entire range of motion; the slower the lowering, the more effective the exercise.
- Keep your core engaged and avoid swinging as you lower yourself.
- Keep your shoulders active and engaged even at the bottom of the movement.
- Breathe steadily throughout the descent rather than holding your breath.
Substitutes
Swap Negative Pull Up for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Negative Pull Up for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.