Negative Pull-up
Muscles: Back, Biceps, Rear Delts, Core
Form tips
- Jump or step to the top position — chin above the bar
- Lower yourself as slowly as possible (aim for 3-5 seconds)
- Maintain full-body tension throughout the descent
- Finish at a complete dead hang, then reset
Common mistakes
- Dropping too fast — the slow eccentric is the whole point
- Losing tension and going limp at the bottom
- Not reaching full extension at the end of the rep