Skip to main content
Also known as: Negative pullup.

​
Technique

  1. Start at the top position of a Pullup.
  2. Extend your elbows slowly to let yourself down with control, until your arms are fully extended.
  3. Step on something to help you get back to the top position.
Risks
  • Eccentric training can quickly push your body to its limits; start with a very small volume (1-2 reps at a time) and progress cautiously.

​
Muscles

Strength

Primary

  • Biceps
  • Forearms
  • Back
  • Serratus anterior
  • Chest
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius
  • Teres major

​
Equipment

Rings
Rings
Pullup bar
Pullup bar
Monkey bars
Monkey bars
Hangboard
Hangboard
Doorway or unstable pullup bar
Doorway or unstable pullup bar

​
Appears in

Calisthenics skills
Joint movements
Elbowflexion
Shoulderdepressionretraction
trains stretches

​
Progressions

e085

Pullup

Intermediate
e11t

Rings pullup

Intermediate

​
Variations

e085

Pullup

Intermediate
e021

Band-assisted rings pullup

Novice
e0dn

Wide pullup

Advanced
e0hv

Neutral grip pullup

Intermediate
e0hw

Chinup

Intermediate
e0qg

Close grip pullup

Intermediate
e11t

Rings pullup

Intermediate
e12l

Weighted pullup

Intermediate
e14p

Band-assisted pullup

Novice
e1bq

Machine-assisted pullup

Beginner
e11u

Wide rings pullup

Advanced
e1ai

Weighted chinup

Intermediate
e1cx

Machine-assisted chinup

Beginner
e0sx

Half pullup

Intermediate
e112

Pronated grip horizontal row

Novice
e121

One-arm pullup

Herculean
e04s

Hanging leg raises

Novice
e05z

Jackknife pullup

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.