Pull Beginner
Rank #24 of 100
Negative Pull-Up
Jump or step to the top of a pull-up, then lower as slowly as possible — the fastest route to your first full rep.
- Equipment
- Pull-up bar
- Focus
- Hang, row and climb
Muscles worked
- Lats
- Biceps
- Forearms
How to do it well
- 1 Aim for a 3 to 5 second descent.
- 2 Stay tight; do not just drop at the bottom.
- 3 Accumulate reps to build pulling strength.
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Scapular Pull-Up
A small range pull driven only by the shoulder blades, teaching the scapular control that powers every pull-up.
Lower Traps Lats Rhomboids
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Australian Row
A horizontal row under a waist-high bar with feet on the floor — the easiest scalable pull for building back strength.
Upper Back Lats Biceps
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Beginner #22
Dead Hang
A passive hang from a bar that builds grip endurance and decompresses the spine — the foundation of all bar work.
Forearms Lats Grip