Fitness

Master Pull Ups with Negative Reps

How strong is your pull up game? Can you do 1? 5? 20? No matter how many you can rep out now, even if it’s zero, you can either finally get your first full pull up ever or increase the number of reps you can complete with negative pull ups.

Negative pull ups are designed to help you gain strength. They are considered a progression exercise, or an exercise that helps you to apply overload to your muscles to force them to adapt. As they adapt and become stronger you can either actually do a specific exercise, like a pull up, or do more pull ups than you normally can. Move up to 15 reps from 10.

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Negative pull ups, as the name suggest, focus on the negative portion of the pull up, the lowering or eccentric action. As a matter of fact, you are only focusing on the lowering portion of the pull up. Maybe the exercise should be called a letdown?

No way! This exercise will definitely not let you down. It’s only going to increase your athletic abilities!

How To Do Negative Pull Ups:

  1. Stand under a pull up bar on a box (if you need one). Jump up and grab the bar at a slightly wider than shoulder-width grip. Use the momentum from your jump to pull yourself all the way up into the top portion of a pull up which means your chin will be above the bar.
  2. Bend your knees.
  3. Begin to slowly lower yourself. Focus on keeping your lats and your core as tight as possible as you literally inch toward the floor. The lowering motion should take as long as 5 seconds. Allow your arms to fully extend until you are in a dead hang. That is the end of the first repetition.
  4. Let go of the bar. Get back on the box and jump up to the bar again for the second repetition.

Trainer Tips:

If you are just beginning an exercise routine and can’t control the lowering portion of this exercise, grab a band. Bands can be used to help you slow the action of lowering yourself until you can control it with strength built in your lats and core.

pull ups

Sample Exercise Plan:

  • Negative pull ups 3 sets of 10
  • Wide grip seated cable rows with bar attachment 3 sets of 10
  • Cable incline push down 3 sets of 10
  • Lat pull downs wide grip 3 sets of 10
  • Dumbbell shrugs 3 sets of 10
  • Lat pull ins 2 sets of 8 on each side
  • Prone rows 3 sets of 10

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Sarah Chadwell

Sarah Chadwell