Negative Pull Up exercise is a great way to build your lats, rear shoulders and upper back muscles.

This is also an effective way to learn the pull up if you can’t do one.

The negative or eccentric part of any exercise places the muscle in an elongated position.

More fibres are being worked and this strengthens the muscles needed to do the positive or concentric part of the exercise.

Negative Pullups can be done after the entire back workout program has been completed.

Negative Pull Ups Exercise How To

  • Step up on a platform box that is positioned directly under a pull up bar. The height of the platform box should be enough for you to reach the pull up bar without difficulty.
  • Take a wide overhand grip on the pull up bar. Jump up so your chin is over the pull up bar. Bend your knees and bring them back. Hook one foot behind the other for better stability. This position ensures a greater stretch.
  • Resist your bodyweight as you descend back to starting position. Try to lower your body in eight to 10 seconds.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

When performing Negative Pull Ups, make sure you maintain a slight bend in your elbows and that your shoulders and back are in line with the hips.

Keep your upper body stable and focus on working the back and shoulder muscles during the negative portion.

Variations: Assisted Pull Ups, Band Assisted Chin Up, Negative Chin Ups

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Negative Pull Ups

How To Do Negative Pull Ups