How to do the Negative Pull-Up
Primary: Lats, Upper Back · also works Biceps, Forearms, Core. Also called: eccentric pull up, pull up negatives.
Step by step
- 1
Stand on a box or chair so your chin is above the bar and grip it with your palms facing away.
- 2
Step off the box and hold yourself at the top for a moment.
- 3
Lower yourself as slowly as you can, aiming for three to five seconds, until your arms are straight.
- 4
Step back onto the box and repeat.
Coaching cues
- Fight gravity the whole way down
- Keep your shoulders pulled down away from your ears
- Stop the set when you can no longer control the descent
Common mistakes
- Dropping quickly through the bottom half
- Shrugging at the top
- Doing too many reps and straining the elbows
Sets, reps and where it fits
Muscle
3–4 × 3–6
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Negative Pull-Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Negative Pull-Up work?
Primary: Lats, Upper Back. Secondary: Lats, Upper Back, Biceps, Forearms, Core
How many sets and reps of Negative Pull-Up should I do?
For muscle: 3–4 sets of 3–6 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Negative Pull-Up?
Same movement pattern, different equipment: Assisted Pull-Up, Lat Pulldown, Inverted Row, Pull-Up, Scapular Pull-Up, Chin-Up.
Is the Negative Pull-Up good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.