Negative Pull Up. How-to, proper form and tips
For the negative Pull-up you use some support such as a box or chair, to raise your chin to the bar level. The exercise is focused on the descent part of the pull-up, and an excellent preparation for the regular pull-up.
Video demonstration
(excerpt from 'How To Do a Negative Pull-Up | Exercise Guide'
by Bodybuilding.com)
How to and step by step instructions:
- Stand on a box or chair and put yourself in the pull-up position, chin above the bar.
- Slowly straighten your arms, taking 10 to 15 seconds to come to the lower position.
- Finish only when your arms are fully extended.
- This is one repetition.
Hints & tips:
- Instead of using a chair you can also jump to the bar.
- Focus on your form keeping your body straight and core engaged.
- Avoid balancing.
Benefits:
- Great preparation for the regular pull-up.
- Improves grip strength.
- Helps building body control and preparation.
Counting & gamification:
- Measure the number of seconds you take coming down. The longer the better. Count 'hanging exercises' in a period and include this one in your list.
Muscles worked and body parts involved:
Primary muscles: Shoulder, Triceps, Upper Back
Secondary muscles: Biceps, Forearms, Hand, Abs, Lats
Pull-up progression
4. Negative Pull Up
