How to do the Negative Pull-up
Step onto a box or bench so your chin is already above the bar.
Grip the bar overhand slightly wider than your shoulders and lift your feet off.
Lower yourself as slowly as you can, over 3 to 5 seconds, until your arms are straight.
Step back onto the box and repeat from the top position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
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