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.

Common errors

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

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

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)

Archer pull-up Same pattern: vertical pull · Shared equipment: bodyweight
One-arm pull-up progression Same pattern: vertical pull · Shared equipment: bodyweight
Pull-up Same pattern: vertical pull · Shared equipment: bodyweight
Single-arm lat pulldown Same pattern: vertical pull
Banded lat pulldown Same pattern: vertical pull

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.

Try these tools

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)