straddlyNegative Pull-Up
Muscles worked
Main muscles
- Latissimus Dorsi
- Teres Major
Also working
- Biceps Brachii (Long Head)
- Biceps Brachii (Short Head)
- Brachialis
- Posterior Deltoid
- Rhomboids
- Trapezius (Lower)
What it is
Jump or step up to the top of a pull-up, then lower yourself as slowly as you can to a dead hang. The eccentric builds strength fast and is the classic way to get your first pull-up. Aim for three to five seconds per rep.
Technique tips
- Start with the chin over the bar
- Lower over three to five seconds
- Keep the shoulders engaged
- Reach a full hang before resetting
How to track your progress
Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.
