Negative pull-up

The negative pull-up is a multijoint bodyweight exercise that focuses on just one half of the traditional pull-up: the lowering, eccentric, or "negative" portion. Because muscles are stronger eccentrically than they are concentrically, many people can perform negatives even if they can't perform full pull-ups. For this reason, it is a popular training tool to help people earn their first pull-up rep, or as a back-off exercise after doing full pull-ups.

Benefits

  1. Builds strength and muscle in the back, biceps, and core that carries over to full pull-ups
  2. Requires no equipment other than a bar
  3. Can be done instead of pull-ups or after pull-up training
  4. Many coaches feel negatives are more effective than banded pull-ups or a machine assisted pull-up at building pull-up strength
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Negative pull-up Images

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Negative pull-up Instructions

Negative pull-up muscle diagram
  1. Standing under a bar, or on a box if necessary, jump up, grabbing the bar with a slightly wider than shoulder-width grip. Using the momentum from your jump, pull yourself upwards until your chin is above the bar. This is your starting position.
  2. Slowly lower yourself, keeping a tight core and focus on the lats. Allow your arms to slowly extend as you inch closer to the ground. Aim for 3 to 5 seconds until your arms are fully extended.
  3. Upon reaching full extension, let go of the bar and return to the ground.
  4. Repeat for recommended number of repetitions.

Alternative Exercises for Negative pull-up

Band-assisted pull-up thumbnail image Band-assisted pull-up thumbnail image

Band-assisted pull-up

Muscle Targeted: Lats
Equipment Type: Bands
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