Exercise · vertical pull
Negative pull-up
Negative pull-up is an intermediate vertical pull movement that trains lats, biceps, upper_back, done with a pull-up bar. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 3–6 reps, tempo 5-0-x.
The most common mistake is dropping fast and swinging. If a pull-up bar or the movement itself doesn't suit you, Band-assisted pull-up or Lat pulldown or Band lat pulldown cover the same pattern. It's usually held back for shoulder, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Jump or step to the top position, chin over the bar | कूद कर ऊपर जाओ, ठोड़ी बार के ऊपर |
| 2 | Lower yourself as slowly as possible (3-5 s) | जितना धीरे हो सके नीचे आओ (3-5 सेकंड) |
| 3 | Full hang at the bottom, then repeat | नीचे पूरा लटको, फिर दोहराओ |
Equipment & who it fits
Needs a pull-up bar, rated intermediate, held back for shoulder, pregnancy issues. Search "negative pull ups progression" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Negative pull-up work?
- Negative pull-up primarily trains lats, biceps, upper_back, using a vertical pull pattern with a pull-up bar.
- What's the most common mistake with Negative pull-up?
- Dropping fast and swinging
- What can I do instead of Negative pull-up?
- The closest substitutes in this database are band assisted pullup, lat pulldown, band lat pulldown, which train the same pattern with different equipment.