Negative Pull-Up

Also known as: Negative Pull Up, Eccentric Pull-Up, Pull-Up Negative

Negative Pull-Up is a compound strength exercise using body only that trains the lats.

Open in MyoAmigo →

Primary muscles: Lats

Secondary muscles: Biceps, Forearms, Middle Back

How to do it

1. Use a box or jump to get your chin above a pull-up bar, holding it with an overhand grip.
2. Hold the top position briefly with your chest up.
3. Lower yourself as slowly as you can, aiming for three to five seconds, until your arms are straight.
4. Step back onto the box and repeat; each lowering counts as one rep.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Negative Pull-Up from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Lats volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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