- EquipmentBodyweight
- PatternPull
- Reps3 to 8 reps
- Joint loadShoulder
Use a box or bench to get your chin over the bar with an overhand grip.
First cueAim for a slow, even descent.
How to do the Negative Pull-Up
Set up. Use a box or bench to get your chin over the bar with an overhand grip.
- Step off the box and hold the top position.
- Lower yourself as slowly as you can to a full hang.
- Step back onto the box and repeat.
Form cues
- Aim for a slow, even descent.
- Keep your shoulders set.
- Keep your body still.
Common mistakes
- Dropping the last part of the range.
- Jumping up so hard you swing.
Muscles worked
Main target: Lats. The latissimus dorsi is the widest muscle of the back, running from the lower spine and pelvis up under the arm to the upper arm bone. It pulls the arm down and back: pull-ups, pulldowns and the start of a deadlift.
On the way: Biceps and Upper back.
Its other side: Chest, Front delts and Triceps, in the horizontal push and pull pattern.
Its other side: Side delts and Triceps, in the overhead press and pull pattern.
What to pair it with
Movements that round out a workout with the Negative Pull-Up, from the same catalog the StatBlockFit app logs.
- Upright Row Superset partner: it trains the other side of the overhead press and pull pattern, so the two can alternate.
- Prone T-Raise Same pull session: it trains the rear delts.
- Power Clean Same pull session: it trains the traps.
A complete workout around it
4 movements, the Negative Pull-Up first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Negative Pull-Up 3 × 3 to 8 reps
- Upright Row 3 × 8 to 15 reps
- Prone T-Raise 3 × 10 to 20 reps
- Power Clean 3 × 1 to 5 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Band-Assisted Pull-Up
Band
Gym or cable swap
Assisted Pull-Up
Machine
Less load on the shoulder
Lat Pulldown
The Negative Pull-Up loads the shoulder by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Pull-Up.
Other variations of the Pull-Up: Chin-Up, Lat Pulldown, Assisted Pull-Up, Band-Assisted Pull-Up and Scapular Pull-Up.
Do before it: Dead Hang (same movement, lighter), Scapular Pull-Up (shoulder blades), Band Pull-Apart (shoulder blades) and Inverted Row (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Negative Pull-Up is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Negative Pull-Up?
Set up: Use a box or bench to get your chin over the bar with an overhand grip. Steps: 1. Step off the box and hold the top position. 2. Lower yourself as slowly as you can to a full hang. 3. Step back onto the box and repeat. Form cues: Aim for a slow, even descent. Keep your shoulders set. Keep your body still. Common mistakes: Dropping the last part of the range. Jumping up so hard you swing.
What muscles does the Negative Pull-Up work?
It trains the lats as its main target and works the biceps and upper back on the way.
What can I do instead of the Negative Pull-Up?
At home: Band-Assisted Pull-Up. In a gym: Assisted Pull-Up. With less load on the shoulder: Lat Pulldown. Each trains the same main muscle.
What should I pair the Negative Pull-Up with?
Good partners in the same workout are Upright Row, Prone T-Raise and Power Clean.