Which muscles does the negative pull up work?

The negative pull up mainly works your lats and back. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the negative pull up in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Negative Pull Up: how to do it and muscles worked

The negative pull up mainly works your lats and back, with help from your biceps. You need a pull-up bar.

Muscles worked

Main

Helping

Biceps

How to do the negative pull up

1
Use a box or bench to step up so your chin is already above the pull-up bar. Grip the bar with an overhand grip just wider than your shoulders and cross your ankles.
2
Take your feet off the support and hold the top position for one second. Then lower yourself as slowly as you can, aiming for 4 to 5 seconds.
3
Keep your body tight and your shoulders down while lowering, stopping only when your arms are fully straight. Step back up to reset.

Form tip: Fight the descent the whole way; if you drop quickly in the last half, you have gone too heavy for this stage, so try fewer reps.

Common questions

Which muscles does the negative pull up work?: The negative pull up mainly works your lats and back. It also involves your biceps.
What equipment do I need for the negative pull up?: You need a pull-up bar.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the negative pull up in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.