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Negative Pull-Up

The Negative Pull-up is a pull-up progression that helps the athlete articulate the individual muscles throughout the movement. The negative movement will move from the biceps, into the triceps, and down through the lats before resting.

  • Type Of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Moderate
  • Equipment: Pull-up Bar

Negative Pull-Up

  1. Grab a pull-up bar with an over grip (palms away) and jump to the top of a pull-up position.
  2. Be sure your chin is over the bar at a minimum.
  3. Lower down, performing the negative, or eccentric, portion of a pull-up.
  4. Keep a steady pace and take a full 10 seconds to descend to straight elbows.
  5. Keep your feet together and body straight throughout the descent.
  6. At the bottom, relax into a full dead hang with elevated shoulders.
  7. Jump or step back up to the top and repeat.
  • Exercise: Bent Arm Chin Hang
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Beginner
  • Equipment: Pull-up Bar
  • Exercise: Pull-Up
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Moderate
  • Equipment: Pull-up Bar