Pull · Regular
Negative Pull Up
Starting at the top of a pull up and lowering yourself slowly, a well proven way to build up to your first pull up.
Demo by Dre, an AI coach. Its start and end, as stills.
- Works
- lats, upper back; also biceps, forearms
- Kit
- Pull-up bar, Chair
- Dose
- 3 to 5 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Check the bar is secure and place a sturdy chair under it. Step up so your chin is over the bar with your hands gripping it, then lift your feet off the chair.
While you move
- Chin over the bar to start
- Lower for a slow count of five
- Fight the whole way down
- Step back up, do not jump
Avoid
- Dropping quickly through the bottom half
- Jumping up from the chair
- Letting your shoulders shrug at the bottom
Take care if you have trouble with your shoulders or working with your arms overhead.