Back · Bodyweight
Negative Pull-up
How to do the negative pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Jump or step up so your chest is at the bar, then lower yourself as slowly as possible until you reach a full dead hang. Reset and repeat each slow lowering for reps.
- 1Lats and upper back fighting gravity the whole way down
- 2Biceps and forearms loaded under the slow descent
- 3Core tight so the body stays steady without swinging
Common mistakes
- Dropping fast instead of controlling the lower
- Shrugging the shoulders up into the ears at the top
- Swinging or kipping to extend the set
Muscles worked
The negative pull-up mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
Kovo programs the negative pull-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.