Pull-Up Negative

Technique

How to perform Pull-Up Negative

1. Grip a pull-up bar with an overhand grip slightly wider than shoulder width and use a controlled jump to begin with your chin above the bar.
2. Brace your core and press your shoulders down away from your ears.
3. Lower your body as slowly as possible while keeping your legs still.
4. Continue until your elbows are fully extended in a controlled hang.
5. Place your feet on the floor, reset above the bar, and repeat for the prescribed negatives.

GymDaze demonstration

Watch Pull-Up Negative

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.