Negative Pull-Up
The negative pull-up is a vertical pull for the upper back (lats and rhomboids), done with bodyweight only. It also works the biceps and forearms. On weyt.ai it counts toward Balance as Back (minimum 10 sets per 30 days) and toward your 12-week strength trend, where each rep counts as 100% of your bodyweight plus whatever you add.
At a glance
| Muscle group | Upper Back |
|---|---|
| Primary muscles | upper back (lats and rhomboids) |
| Secondary muscles | biceps, forearms |
| Equipment | Bodyweight |
| Logged as | Reps per set |
| Strength scoring | Counts as a lift, each rep 100% of bodyweight plus whatever you add |
| Balance group | Back · minimum 10 sets per 30 days |
| Strength standards | none (standards exist for barbell and dumbbell lifts with published norms) |
How weyt.ai scores it
- Balance: every logged set counts toward the Back group, which needs at least 10 sets per 30 days for full credit.
- Strength: counts as a lift. Each rep counts as 100% of your bodyweight plus whatever you add, so it earns volume, a best lift estimate (an estimated one-rep max) and PR credit like a loaded lift.
- Routine: any session that includes it counts toward your weekly target, the 4-week consistency window and your streak.
Scoring is plain arithmetic, not AI: the same sets always give the same result. Read the method on the about page.
Also called
eccentric pull up, pull up negative, negative pullup, slow negative pull up, pull up negatives
Log it under any of these names and weyt.ai files it under the same exercise, so your history never splits across spellings.
Related back exercises
Everything else that counts as back
Bent Over Barbell Row · Pendlay Row · Underhand Barbell Row · T-Bar Row · Single-Arm Dumbbell Row · Dumbbell Bent-Over Row · Dumbbell Rear Delt Row · Incline Dumbbell Row · Renegade Row · Seated Cable Row · Standing Cable Row · Single-Arm Cable Row · Machine Row · Inverted Row · Resistance Band Row · Kettlebell Row · Lat Pulldown · Wide Grip Lat Pulldown · Close Grip Lat Pulldown · Reverse Grip Lat Pulldown · Straight-Arm Pulldown · Assisted Pull-Up · Cable Pullover · Dumbbell Pullover · Cable Face Pull · Band Face Pull · Band Pull-Apart · Back Extension · Superman · Reverse Hyperextension · Barbell Shrug · Dumbbell Shrug · Rack Pull · Farmer's Walk · Barbell Deadlift · Trap Bar Deadlift · Dumbbell Deadlift · Dumbbell Suitcase Deadlift · Kettlebell Deadlift · Ski Erg · Rowing Erg · Sled Pull · Chest-Supported T-Bar Row · Meadows Row · Barbell Seal Row · Smith Machine Row · Resistance Band Lat Pulldown · Single-Arm Lat Pulldown · Machine Pullover · Prone Y Raise · Cable Shrug · Smith Machine Shrug · Machine Back Extension · Snatch-Grip Deadlift · Deficit Deadlift · Trap Bar Carry · Swim