For lat growth

Negative Pull-Up vs Pull-Up

For lat growth, pull-up rates higher on our research criteria: easier to progress.

Both are good choices that train the lats the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Research score

Target tension

Strong

Loaded stretch

Excellent

Progression

Fair

Good

Low cost

Strong

See the full back ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose negative pull-up

You want something easy to learn

Good reasons to choose pull-up

You want to keep adding weight in small steps

Negative Pull-Up

Pull-Up

You need

Pull-up bar

Skill

Easy to learn

Takes some practice

Type

Compound

Why they rank where they do

Negative Pull-Up. Slow lowering loads the lats in the stretch and builds toward the pull-up, but it’s hard to progress in small steps.

Pull-Up. Excellent stretch and pull, but you’re stuck with bodyweight until you can add load.

Also compared for

Climbing

Ranking →

BNegative Pull-Up#11 of 24
SPull-Up#2 of 24

For climbing, pull-up rates well ahead on our research criteria: more carry-over to climbing.

Side by side

Transfer

Good

Excellent

Injury protection

Good

Practicality

Excellent

Questions

Which is better for lat growth, negative pull-up or pull-up?

For lat growth, pull-up rates higher on our research criteria: easier to progress. Both are good choices that train the lats the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is negative pull-up or pull-up easier to learn?

Negative pull-up is easier: it’s easy to learn, while pull-up takes some practice.

Can you do negative pull-up or pull-up at home?

Negative pull-up needs a pull-up bar, so a home gym covers it. Pull-up needs a pull-up bar, so a home gym covers it.

Which is easier on the joints, negative pull-up or pull-up?

About the same: both rate Strong for joint and recovery cost in our research rubric.

More comparisons

Negative Pull-Up Pull-Up All back exercises

Negative Pull-Up vs Pull-Up

For lat growth, pull-up rates higher on our research criteria: easier to progress.

Both are good choices that train the lats the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose negative pull-up

You want something easy to learn

Good reasons to choose pull-up

You want to keep adding weight in small steps

Negative Pull-Up

Pull-Up

You need

Pull-up bar

Skill

Easy to learn

Takes some practice

Type

Compound

Why they rank where they do

Negative Pull-Up. Slow lowering loads the lats in the stretch and builds toward the pull-up, but it’s hard to progress in small steps.

Pull-Up. Excellent stretch and pull, but you’re stuck with bodyweight until you can add load.

Also compared for

Climbing

Ranking →

BNegative Pull-Up#11 of 24
SPull-Up#2 of 24

For climbing, pull-up rates well ahead on our research criteria: more carry-over to climbing.

Side by side

Transfer

Good

Excellent

Injury protection

Good

Practicality

Excellent

Questions

Which is better for lat growth, negative pull-up or pull-up?

Is negative pull-up or pull-up easier to learn?

Negative pull-up is easier: it’s easy to learn, while pull-up takes some practice.

Can you do negative pull-up or pull-up at home?

Negative pull-up needs a pull-up bar, so a home gym covers it. Pull-up needs a pull-up bar, so a home gym covers it.

Which is easier on the joints, negative pull-up or pull-up?

About the same: both rate Strong for joint and recovery cost in our research rubric.