Videos
Instructions
- Stand on a platform or jump to get your chin above the bar.
- Grip the pull-up bar slightly wider than shoulder-width.
- Engage your core and keep your shoulders retracted.
- Slowly lower yourself in a controlled manner until your arms are fully extended.
- Step back onto the platform or ground to reset for the next repetition.
Technical Tips
- Keep your body stable and avoid swinging.
- Maintain shoulder engagement throughout the descent.
- Lower over 3 to 6 seconds for maximum control.
Breathing Tips
- Inhale before starting the descent.
- Exhale slowly as you lower yourself.
Medical restrictions
- Avoid if you have shoulder impingement.
- Not recommended for individuals with elbow tendinitis.
- Avoid if experiencing severe wrist pain.
Description
The Negative Pull-Up is an effective bodyweight exercise that focuses on the eccentric phase of the pull-up movement, helping to build strength, control, and muscle endurance in the upper body. By emphasizing the lowering portion, this exercise allows you to handle more load than you might be able to lift concentrically, making it an excellent progression tool for achieving your first full pull-up. It primarily targets the back muscles, especially the latissimus dorsi, while also engaging the biceps, forearms, and shoulders for stability. The controlled descent improves grip strength, enhances joint stability, and reinforces proper pull-up mechanics. Negative Pull-Ups are highly adaptable, suitable for beginners working toward full pull-ups as well as experienced athletes looking to increase time under tension for muscle growth. They can be performed on any sturdy pull-up bar and require no additional equipment, making them a versatile choice for both home and gym training. Incorporating Negative Pull-Ups into your routine can accelerate pull-up progress, increase overall pulling strength, and support better posture by strengthening the muscles of the upper back.
How can Negative Pull-Ups help me get my first pull-up?
Negative Pull-Ups strengthen the muscles used in a full pull-up by focusing on the lowering phase, which is easier to control and allows you to handle more weight than lifting from a dead hang.
How long should I take to lower myself in a Negative Pull-Up?
Aim for a controlled descent lasting between 3 to 6 seconds to maximize muscle engagement and build strength effectively.
Can I do Negative Pull-Ups every day?
It is best to allow at least 48 hours of recovery between sessions to avoid overtraining and promote muscle growth.
Are Negative Pull-Ups good for beginners?
Yes, Negative Pull-Ups are an excellent option for beginners who cannot yet perform a full pull-up, as they help build the necessary pulling strength and technique.
Do I need any equipment for Negative Pull-Ups?
Yes, you will need access to a sturdy pull-up bar to perform Negative Pull-Ups safely and effectively.