Fysiqal

Vertical Pull · Beginner

Negative Pull-Up

Compound vertical pull exercise using bodyweight, pull-up bar.
Movement pattern
Vertical Pull
Difficulty
Beginner
Equipment
Bodyweight, Pull-up bar
Mechanics
Compound
Sides
Bilateral
Main plane
Multiplanar

Free account. Log your sets of Negative Pull-Up and each workout shows your best set by estimated 1RM.

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How to do the Negative Pull-Up

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder adductionprimary action

    Latissimus dorsi (prime mover, high emphasis); Teres major (prime mover, high emphasis); Posterior deltoid (synergist, moderate emphasis); Pectoralis major (synergist, low emphasis)

  • Shoulder extensionprimary action

    Latissimus dorsi (prime mover, high emphasis); Teres major (prime mover, moderate emphasis); Posterior deltoid (synergist, moderate emphasis)

  • Elbow flexionsecondary action

    Brachialis (prime mover, high emphasis); Brachioradialis (prime mover, moderate emphasis); Biceps brachii (prime mover, moderate emphasis)

  • Scapula depressionsecondary action

    Trapezius (prime mover, moderate emphasis); Pectoralis minor (synergist, low emphasis)

  • Scapula downward rotationsecondary action

    Rhomboids (synergist, low emphasis); Pectoralis minor (synergist, low emphasis); Trapezius (synergist, low emphasis)

Related exercises

All vertical pull exercises →

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.