Negative Pull-ups — Muscles Worked & RPE Load Guide
Negative Pull-ups targets Lats as primary movers (1.0× set credit) alongside Upper Back, Biceps Brachii & Brachialis, Forearms & Grip (0.5× synergist credit). Leverage-dependent resistance arc across joint flexion.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Lats (Latissimus Dorsi) | Primary (1.0× set) | 45% | 10–22 sets/wk (MRV 25) | 2–4x / week · Evidence |
| Upper Back (Rhomboids / Mid-Traps) | Secondary (0.5× set) | 25% | 10–20 sets/wk (MRV 24) | 2–4x / week · Evidence |
| Biceps Brachii & Brachialis | Secondary (0.5× set) | 20% | 8–20 sets/wk (MRV 26) | 2–6x / week · Evidence |
| Forearms & Grip | Secondary (0.5× set) | 10% | 4–16 sets/wk (MRV 20) | 2–6x / week · Evidence |
Negative Pull-ups Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Negative Pull-ups using a worked 95.0 kg reference 1RM (Barbell) rounded to 2.5 kg bodyweight / free increments. Mechanics: Relative bodyweight kinematics & core bracing; resistance curve: Leverage-dependent resistance arc across joint flexion.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (89%) | 0 kg (87%) | 0 kg (87%) | 0 kg (84%) | 0 kg (82%) |
| 5 reps | 0 kg (84%) | 0 kg (82%) | 0 kg (82%) | 0 kg (79%) | 0 kg (76%) |
| 8 reps | 0 kg (76%) | 0 kg (74%) | 0 kg (74%) | 0 kg (74%) | 0 kg (71%) |
| 10 reps | 0 kg (71%) | 0 kg (71%) | 0 kg (71%) | 0 kg (68%) | 0 kg (68%) |
| 12 reps | 0 kg (68%) | 0 kg (68%) | 0 kg (66%) | 0 kg (66%) | 0 kg (66%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Negative Pull-ups volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. | Lehman (2004) · Dynamic medicine : DM | PubMed 15228624 ↗ |
| Effects of grip width on muscle strength and activation in the lat pull-down. | Andersen (2014) · Journal of strength and conditioning research | PubMed 24662157 ↗ |
| Grip width and forearm orientation effects on muscle activity during the lat pull-down. | Lusk (2010) · Journal of strength and conditioning research | PubMed 20543740 ↗ |