Negative pull-ups for positive results.

A lot has been said about the benefits of pull-ups. It is unlikely that anyone will doubt the effectiveness of this exercise, especially for the development of a wide powerful back and the formation of a beautiful V-shaped silhouette. It is not for nothing that pull-ups include professional bodybuilders and just lovers of a healthy lifestyle in their workouts. But at a certain point, when you have already acquired sufficient experience in the horizontal bar, and the muscles are used to the load, progress slows down. Then various experiments come to the rescue (for example, with a grip width) of variation and complication.

One of these options is negative pull-ups, which we will discuss below.

What is the peculiarity of the exercise

In the usual way, pull-ups include two phases: rise to the crossbar and lowering to the starting position. In the case of negative pull-ups, the emphasis is on the second phase, that is, at the moment when we return from the top point to the hanging on straightened arms.

Negative pull-ups for positive results.

If you focus your efforts on the second phase, while trying to perform the movement as slowly as possible, the muscles will receive a powerful load and momentum for active further growth. Simply put, due to such an effort, you can unusually load your muscles and progress in the performance of classical pull-ups.

What muscles are involved

When performing the exercise, the muscles work practically the same as in classical pull-ups with different grip options. A wide grip activates the latitudes to a greater extent, a narrow grip loads the biceps and chest more, a reverse grip works on the biceps, a straight grip includes brachialis, a parallel grip - the lower part of the widest ones.

The difference lies, perhaps, only in the fact that in almost all cases of negative pull-ups, the load on the biceps increases.

Alternate between grabs or focus on the option in which you want to make progress.


If you decide to develop more effort at the moment of lowering during the classical pull-ups, then everything is familiar and understandable. Use the classical technique, but try during the negative phase, when you lower yourself in the initial position of the hang on the crossbar, do it as slowly as possible. Focus on those moments when you feel the peak load on the target muscles.

If you want to perform only the negative phase, you will have to make some adjustments.

To exclude the moment of climbing to the crossbar, you can use the help of a partner who will help push you to the top point, you can also use a bench of a suitable height or make a jump, pushing your feet off the floor.

We will analyze the technique of the most common option - from the bench:

  1. Stand on a bench selected in such a way that when you stand on bench, your chin is at the level of the bar. In other words, so that you are in such a simple way at the top point.
  2. Hold the bar firmly with your desired grip.
  3. Bend your knees and tear yourself away from the bench, holding on to the bar.

  4. Perform the negative phase - lower yourself as slowly as possible until your arms are almost completely straightened and you find yourself in a hanging position - starting position in classical pull-ups.
  5. When you reach the bottom point, stand on a bench and straighten your legs, returning to its original position. Do the right number of reps.

The number of sets and reps depends on the goals of your training. On average, you can focus on 3 approaches of 6-10 repetitions.

Remember that the main role in this exercise is not the number of repetitions, but how slowly you will perform the movement.

What else to consider

In order for the training to be as effective as possible, use the following recommendations:

  • Think about the purpose of the training, for example, about what kind of pull-ups you want to achieve progress and which muscle groups to work out. Depending on the purpose, choose the width and direction of the grip.
  • Experienced athletes can further complicate the exercise by adding additional weight (for example, a pancake attached to a special belt), as well as performing pull-ups on one arm. One option for complication is considered to be climbing to the highest point on two hands, and descent in the negative phase on one.

  • It is not recommended to often include the exercise in training so that the muscles do not get used to the load. Use this technique if you are stalled and want to make progress.

Thus, negative pull-ups are another method that helps diversify workouts on the bar and get better results. Use it wisely. Successful training for you!



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