Negative Pull Ups

Muscles worked by the Negative Pull Ups

Primary

LatsLatissimus Dorsi

Secondary

BicepsBiceps BrachiiForearm FlexorsWrist Flexor MusclesRear DeltsPosterior DeltoidRhomboidsRhomboid Muscles

Also called: lats, lat, latissimus dorsi, latissimus, back wings.

Equipment

Pull-Up Bar

Also called: chin-up bar, chin up bar, power tower, pull up bar, doorway bar.

How to do the Negative Pull Ups

1. Use a box or jump to position yourself at the top of a pull-up.
2. Grip the bar with hands shoulder-width apart.
3. Hold your chin above the bar briefly.
4. Lower yourself slowly over 3-5 seconds with control.
5. Fully extend your arms at the bottom.
6. Reset and repeat for the desired number of reps.

Form tips

• Fight for control during the final third of the descent.
• Keep your shoulder blades engaged instead of hanging passively.
• Stop the set once you can no longer lower slowly.

At a glance

Negative Pull Ups in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Pull Ups
• Assisted Pull Ups
• Band Assisted Pull Ups
• Chin-Ups
• Close Grip Lat Pulldown
• Close-Grip Pull-Ups
• Lat Pulldown
• Neutral Grip Pull Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "negative-pull-ups",
  "name_en": "Negative Pull Ups",
  "name_de": "Negative Pull-Ups",
  "name_es": "Dominadas Negativas",
  "description_en": "A pull-up regression emphasizing the slow lowering phase, building back and grip strength toward a full pull-up.",
  "description_de": "Eine Klimmzug-Vorstufe an der Stange, bei der gezielt die langsame Absenkphase trainiert wird, um Kraft für vollständige Klimmzüge aufzubauen.",
  "description_es": "Una progresión de dominada centrada en la fase excéntrica, en la que se desciende lentamente desde la barra con control.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "pull_up_bar",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "forearm_flexors",
    "posterior_deltoid",
    "rhomboids"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "pull-up",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Use a box or jump to position yourself at the top of a pull-up.",
    "Grip the bar with hands shoulder-width apart.",
    "Hold your chin above the bar briefly.",
    "Lower yourself slowly over 3-5 seconds with control.",
    "Fully extend your arms at the bottom.",
    "Reset and repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Nutze eine Box oder spring in die obere Position eines Klimmzugs.",
    "Greife die Stange schulterbreit.",
    "Halte das Kinn kurz über der Stange.",
    "Lass dich kontrolliert über 3–5 Sekunden herab.",
    "Strecke die Arme unten vollständig aus.",
    "Setze dich neu an und wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Usa un cajón o salta para colocarte en la parte superior de una dominada.",
    "Agarra la barra con las manos a la anchura de los hombros.",
    "Mantén el mentón por encima de la barra un momento.",
    "Bájate lentamente durante 3-5 segundos con control.",
    "Extiende los brazos completamente en la parte inferior.",
    "Vuelve a la posición inicial y repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Fight for control during the final third of the descent.",
    "Keep your shoulder blades engaged instead of hanging passively.",
    "Stop the set once you can no longer lower slowly."
  ],
  "tips_de": [
    "Bleibe auch unten aktiv in den Schultern, statt passiv auszuhängen.",
    "Spanne den Rumpf an und vermeide Pendeln der Beine.",
    "Beende den Satz, sobald du das Absenken nicht mehr bremsen kannst."
  ],
  "tips_es": [
    "Resiste la bajada durante todo el recorrido, sin dejarte caer al final.",
    "Mantén los hombros activos, lejos de las orejas.",
    "Aprieta el core para no balancearte durante el descenso."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/negative-pull-ups-start.webp",
      "peak": "images/flat/negative-pull-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "negative-pull-ups");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.