Negative pull-up
- Basic
- Pull-up bar
Lower for 4-5 s from the top
Muscles worked
- Primary:
- Back
- Secondary:
- Biceps, Forearms
How to do it
- Get to the top of the bar with a jump or a chair, chin over the bar.
- Lower as slowly as you can, counting 4-5 s until your arms are straight.
- Climb back up and repeat.
Common mistakes
- Dropping the last part of the descent.
- Shrugging the shoulders as you start to lower.
Tips
- The best route to your first pull-up: the lowering builds the strength.
- Once you can do 5 negatives of 5 s, try the full pull-up.