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Resistance Band Negative Pull-Up
Band-assisted eccentric lowering phase of a pull-up that targets lats, traps, and biceps to build upper body pulling strength and endurance for progressing to full pull-ups.
About Exercise
Equipment
Pull-up Bar, Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Shoulders, Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Traps
8/10Lower Traps, Mid Traps
Biceps
7/10Long Head, Short Head, Brachialis
Shoulders
5/10Rear Delts
Forearms
4/10Flexors
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
60-120 seconds
How to Perform
Loop a resistance band over the pull-up bar and secure it. Step into the band with your feet or knees, grip the bar overhand wider than shoulders, and use a box to start with chin above the bar.
- Grip bar with overhand grip, thumbs wrapped.
- Engage core and retract shoulder blades.
- Slowly lower body by extending arms over 3-7 seconds.
- Maintain straight body line without swinging.
- Extend arms fully to dead hang position.
- Step out of band and reset using box for next rep.
Coaching Tips
Form Cues
- Squeeze shoulder blades down.
- Keep elbows close to body.
- Resist gravity fully.
- Core tight, no kipping.
- Controlled descent only.
Breathing
Brace core and inhale at the top position; exhale slowly during the controlled descent.
Tempo
5-0-0
Range of Motion
Start with chin above bar and shoulders retracted; lower until arms are fully extended in a dead hang without shoulder hyperextension.
Safety
Safety Notes
- Ensure pull-up bar is securely anchored.
- Select band providing controlled challenge without failure.
- Avoid if acute shoulder or elbow pain exists.
- Warm up shoulders and back first.
- Do not exceed controlled lowering speed.
Spotting
Spotting not typically required; partner can assist by supporting legs if control is lost, or use box for safe exit.
Common Mistakes
- Dropping too quickly from bar.
- Swinging or kipping body.
- Poor grip causing slip.
- Hyperextending shoulders at bottom.
- Using legs to assist descent.
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Lower back instability
Flexibility Needed
- Adequate shoulder flexion and adduction
- Wrist and grip endurance
Build Up First
- Familiarity with basic hanging from bar
- Core bracing competency
Also known as
Banded Negative Pull-Up, Assisted Negative Pull-Up, Band-Assisted Negative Chin-Up
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