What should I feel during Negative pull-up (5 s lower)?

Lats and biceps braking the descent — controlled through full range.

What are common mistakes with Negative pull-up (5 s lower)?

Dropping instead of controlling the eccentric; Short ROM stopping before arms are fully extended; Kipping to get back to the top

How do I progress Negative pull-up (5 s lower)?

Build to 8 × 5 s negatives, then attempt full pull-ups.

What can I do instead of Negative pull-up (5 s lower)?

Pull-up (overhand), Scapular pull-up, Lat pulldown (cable)

Negative pull-up (5 s lower)

Jump or step to top position, lower under control in 5 s, repeat.

family=negative pull up 5 s lowerpattern=vertical pullforce=pullmechanic=compoundequipment=body_weight

Muscles

muscle emphasis · training guidance

latsPRIME

biceps68

rhomboids56

Primary: lats
Supporting: biceps, rhomboids

Mechanics

Pattern: vertical pull
Equipment: bodyweight
Geometry: 150° Pull Pivot
Target feel: Lats and biceps braking the descent — controlled through full range.
Progression: Build to 8 × 5 s negatives, then attempt full pull-ups.
Regression: Banded negative — resistance band reduces bodyweight.

Watch for

Dropping instead of controlling the eccentric
Short ROM stopping before arms are fully extended
Kipping to get back to the top

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Pull-up (overhand)
Scapular pull-up
Lat pulldown (cable)

See all 36 lats exercises in the Atlas

Progression ladder

Beginner / regression: Banded negative — resistance band reduces bodyweight.
Standard: Negative pull-up (5 s lower)
Advanced / progression: Build to 8 × 5 s negatives, then attempt full pull-ups.

Atlas metrics

Movement pattern: vertical pull
Primary target: lats
Supporting muscles: biceps, rhomboids
Equipment: bodyweight
Joint geometry: 150° Pull Pivot
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Negative pull-up (5 s lower)?: Jump or step to top position, lower under control in 5 s, repeat.
What should I feel during Negative pull-up (5 s lower)?: Lats and biceps braking the descent — controlled through full range.
What are common mistakes with Negative pull-up (5 s lower)?: Dropping instead of controlling the eccentric; Short ROM stopping before arms are fully extended; Kipping to get back to the top
How do I progress Negative pull-up (5 s lower)?: Build to 8 × 5 s negatives, then attempt full pull-ups.
What can I do instead of Negative pull-up (5 s lower)?: Pull-up (overhand), Scapular pull-up, Lat pulldown (cable)

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: negative pull up 5 s lower
Force type: pull
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Lat pulldown

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Negative pull-up (5 s lower) -> Lat pulldown
curated substitution in the Atlas
same target muscle: lats

Train Negative pull-up (5 s lower) in Gym Mode → Browse the public Atlas →