Omkin
App
EpicVertical Pull · Level 9 of 10

One-Arm Negative Pull-Up

From the top position hold the bar with one hand and lower over at least 5 seconds to a full hang. Free hand does not touch the working arm or bar.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Zones worked: Lats, Rear delts, Mid traps, Lower traps, Forearms
Equipment
Pull-up bar
Tier
Epic · Level 9
Mastery XP
+1260

How to unlock the next level

Ascension Mission: 3 sets x 3 reps per side with perfect form, achieved in 3 separate sessions.

Prescription in a normal session: 2 sets, 150s rest between sets.

Same-level alternatives

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