Pull Up Negative
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Pull-Up Bar
HOW TO PERFORM
- Jump or step up so your chin starts above the bar.
- Lower yourself as slowly as you can, staying in control the whole way.
- Step back up to the top and repeat. You never pull, only lower.
FORM TIPS
- Aim to make the descent last several seconds. When you can control it that long, you are close to a full pull-up.
- Do not drop out of the bottom. Ending each rep under control is the point.
TARGET MUSCLES
Primary
- Lats
Secondary
- Biceps
- Forearms
- Traps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.