Negative Pull-Ups
Looping clip from the Homie Fit app
Exercise · Back AI form check
Negative Pull-Ups
- Strength
- No jumping
- Standing
Difficulty
Intermediate
Standard set
5reps
Intermediate level in the app
Calories
≈ 61kcal
10 min · 70 kg / 154 lb
Equipment
Pull-up bar
How to do it
- 1
Start with your chin above the bar (jump or step up).
- 2
Lower yourself as slowly as you can.
- 3
Reset at the top and repeat.
Aim for about four seconds on the way down.
Muscles worked
- Back
- Arms
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 26 | 31 | 36 | 41 |
| 10 min | 52 | 62 | 71 | 81 |
| 20 min | 103 | 123 | 143 | 163 |
| 30 min | 155 | 185 | 214 | 244 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Shoulders
Variations
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Homie Fit Get live feedback on your form
Point your phone at yourself: the Homie Fit form check counts your reps and tells you when to go deeper. It runs on your phone; no video leaves it.
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