Negative pull-ups

Sets, reps and RIR

Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Lats.

Secondary: Biceps, Upper back.

What it is called elsewhere

• Norsk Negative pull-ups
• Svenska Negativa chins
• Dansk Negative pull-ups
• Deutsch Negative Klimmzüge
• Español Dominadas negativas
• Italiano Trazioni negative
• Português Barra fixa negativa
• Русский Негативные подтягивания
• Français Tractions négatives

Related back exercises

• Deadlift (barbell)
• Romanian deadlift (barbell)
• Barbell row
• Pendlay row
• T-bar row
• Shrugs (barbell)

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.