Negative Pullup
Description
To perform a Negative Pullup, start by standing on a platform or stool to reach the top position of a pullup, with your chin above the bar.
Hold the bar with an overhand grip, hands shoulder-width apart. Slowly lower yourself in a controlled manner, taking 3 to 5 seconds to descend until your arms are fully extended. Keep your core engaged and maintain a straight body line throughout the movement. Repeat for the desired number of repetitions.
Difficulty & Category
Beginner
Dynamic
Affected Muscles
Latissimus Dorsi
Biceps Brachii
Brachialis
Brachioradialis
Trapezius (Middle)
Body Areas
Back
Arms
Forearms
Equipment
Pull-Up Bar
Progressions
An exercise where you pull yourself up to a bar, engaging the back, arm, and shoulder muscles.
Dynamic
Intermediate
Similar Exercises
An exercise using gymnastic rings to perform rows at an incline, targeting the back and arms.
Dynamic
Beginner
Rows are a fundamental pulling exercise for developing back strength and posture. To perform the movement, hinge at your hips while keeping your back flat and core engaged. Pull the weight (or your body) towards your torso by driving your elbows back and squeezing your shoulder blades together at the top of the contraction. Avoid using momentum and ensure your spine remains neutral throughout the exercise.
Dynamic
Beginner
Last updated: 12/3/2025