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
B
For climbing
#11 of 24
See the full list →
Research
63
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 63
TransferGood
Injury protectionGood
PracticalityExcellent

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SHangboard HangOther
  • BSingle-Arm Cable PulldownCable
  • BCable External RotationCable
  • SPull-UpBodyweight

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