Exercises / Beginner
Negative prone pull-ups
- Biceps
- Lats
Available on Calisteniapp for iOS and Android.
- Level
- Beginner
- Muscles
- 2
- Equipment
- Pull up bar
01 / Steps
How to do it
Jump up until your chin is above the bar in a pronated grip.
Slowly lower yourself until your elbows are locked.
Control the descent as much as possible, try to hold it for at least 3 seconds.
02 / Muscles
Muscles worked
Biceps
Lats
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength25
- Explosivity0
- Technique10
- Cardio0
- Mobility10
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
Beginner
Tien - Back for dummies
Biceps ∙ Lats ∙ Lower Trapezius ∙ Rear Deltoid
32 min · 6 exercises
Beginner
Kenia upper body
Triceps ∙ Lower Chest ∙ Biceps ∙ Lats
41 min · 7 exercises
Intermediate
Kass Exercises
Triceps ∙ Lower Chest ∙ Upper Chest ∙ Quadriceps
251 min · 30 exercises
Beginner
Coni First Pull Up
Biceps ∙ Lats ∙ Lower Trapezius ∙ Rear Deltoid
30 min · 6 exercises
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