Pull-Up Negative
Primary muscle
Back
Also works
Biceps
Pattern
Vertical Pull
Equipment
Pull-up Bar
Level
Beginner / Intermediate
Coaching cues
Jump or step to the top position, chin over the bar, then lower yourself as slowly as you can — aim for a 4–6 second descent. Eccentric-only builds the strength to earn full reps. Rest fully between reps; quality over quantity.
Orion Coach programs the Pull-Up Negative for you. Sets, reps, and load that adapt to your recovery, in real time.
Try Orion Coach free: 14 days, no card