Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Negative Pull-Up

Also called Eccentric pull-up

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps, forearms

You need

Pull-up bar

How to do itPictures · 3 steps
1Start
2Lower slowly
Main musclesAlso working
  1. 1Jump or step up to the top position
  2. 2Lower yourself over 3–5 seconds
  3. 3Reset and repeat

Most common mistake

Dropping fast instead of lowering slowly.

Watch a demo

Good for

  • Loads the muscle while it’s stretched

Compare with

vs Neutral-Grip Pull-Upvs Pull-Upvs Weighted Pull-Up
A
For back
#21 of 40
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
Target tensionStrong
Loaded stretchExcellent
ProgressionFair
Low costStrong

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

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • AWeighted Pull-UpBodyweight

Takes

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280