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Pullbeginner

Negative Pull-Up

Muscles Worked

Front

Back

Primary: latissimus dorsi, biceps, rear deltoid

How to do it

Jump or step up to the top pull-up position (chin over bar). Slowly lower yourself over 4–8 seconds until arms are fully extended. Step back up and repeat.

Form Tips

Eccentric-only training builds the strength needed for full pull-ups. Control the descent — don't just fall.

Mental Health Support

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