The Negative Pull-Up exercise is a variation of the traditional pull-up that focuses on the eccentric (negative) phase of the movement. This exercise is great for building strength and control in the upper body and is a helpful progression for those working towards performing a full pull-up.
How to perform
Instructions for the Negative Pull-Up exercise:1. Begin by standing on a box or bench underneath a pull-up bar. Reach up and grab the bar with an overhand grip, hands shoulder-width apart.
2. Jump up slightly so that your chin is above the bar and your arms are fully extended.
3. Slowly lower yourself down towards the ground, taking about 3-5 seconds to complete the movement. Focus on engaging your back muscles and keeping your shoulders pulled down away from your ears.
4. Once your arms are fully extended and you are at the bottom of the movement, return to the starting position by jumping back up to the top of the pull-up position.
5. Repeat for the desired number of repetitions, aiming to maintain control and proper form throughout the exercise.
6. As you build strength, you can increase the difficulty by slowing down the descent or by holding different hand grips on the bar.
Remember to engage your core muscles and keep your body straight throughout the movement. Start with a few sets of 5-10 reps and gradually increase as you get stronger.
Equipment required
No equipment required