Negative pull up

Muscles worked: Back
Back
🔧 pull up bar ↕ Pull 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Position yourself at the top of a pull-up bar using a box or step. Grip the bar with a shoulder-width, overhand grip. Engage your core and maintain a straight body. Slowly lower yourself for 3-5 seconds until arms are fully extended. Step back onto the box and repeat.

Muscles Worked

Latissimus dorsi

Tips

Control the descent for maximum muscle engagement. Keep shoulders down and back. Use a box/step for comfortable starting position. Breathe steadily, exhaling during the descent. Start with fewer reps and increase gradually.

Similar exercises

Resistance band negative pull up Back, Upper arms · 🔧 pull up bar, resistance band 3/10 Pull up Back · 🔧 pull up bar 4/10 Weighted pull up Back · 🔧 pull up bar 5/10 L pull up Back, Upper arms, Abs · 🔧 Pull up bar 7/10 TRX pull up Back, Upper arms · 🔧 TRX 4/10 Pullup bar negative chin up Back, Upper arms · 🔧 pull up bar, box or bench (to step up) 3/10 Assisted pull up Back · 🔧 Machine 3/10 Resistance band pull up Upper arms, Back · 🔧 pull up bar, resistance band 3/10
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