What is a negative pull up?


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By Danielle Hildreth

What is a negative pull-up called?

Called a “negative” or “eccentric” pullup, you’re focusing on the downward part of the exercise—the part that you probably don’t think of when you envision a pullup. You’ll get your chest up to the bar, and then ever-so-slowly lower yourself down, maintaining control and total-body tension as you d.

How long should you hold a negative pull-up?

Jump up or use a box to bring your chin over the bar, avoid a freefall, attempt to maintain good form, and control your descent as much as possible. Start with 10-second negatives for 8 sets. When you can extend one negative rep to 30 seconds, you should possess the strength to complete one full pull-up.

What are the two types of pullups?

The bottom line

The pullup uses a pronated grip with your palms facing away, while the chinup uses a supinated grip with your palms facing toward you. While each exercise emphasizes slightly different muscles, both exercises are appropriate as a primary upper-body resistance exercise.

What is a negative pull-ups?

In a negative pullup, you use support to raise yourself to the midway point of a pullup, with your chin over the bar. Then, resisting gravity, you slowly lower yourself into a dead hang, keeping control of your back and arm muscles as you release dow.

What is an inverted pull-up called?

The inverted row is another name for bodyweight rows. It’s also known as an Australian pullup. We’re not exactly sure where that name comes from, but it could have something to do with your body placement when performing the move, which is “down under” the bar.Once you’ve reached that point, you can challenge yourself even further with these 14 pullup and chinup progressions.

  • Hockey Grip Pullup.
  • Wide-Grip Pullup.
  • Lateral Slide Pullup.
  • Plyo Pullup.
  • Towel Pullup.
  • Mixed-Grip Pullup.
  • Close Grip Chinup.
  • L-Pull.

How many negative pull-ups?

Start with regular pull-ups, but top off a few sets in the workout with a negative or two. I would not do more negatives of an exercise than what you can do in a single set. If you only can do 10 pull-ups with good form, then only do up to 10 negatives total in a workout spread out over multiple sets.

How long should hold a negative pull-up?

Start with 10-second negatives for 8 sets. When you can extend one negative rep to 30 seconds, you should possess the strength to complete one full pull-up.

Do negative pull-ups work back?

Here are the benefits of negative pull ups:

Increases muscle mass and strength. Works multiple muscle groups including back, arms, chest, and core. Improves other exercises like deadlifts and barbell row.

Do negatives help pull-ups?

Negatives teach your body how to perform a pullup. There are lots of ways to build muscle mass, strength, and endurance. The advantage of doing negatives is that you’re training your muscles in the sequence your body needs to know to execute a pullup correctl.

How long should a negative rep last?

The proper method and loading for performing a negative rep is not always well known. Each negative-accentuated rep should last somewhat longer than the negative phase of a regular movement. Depending on the range of motion of the exercise, this could be anywhere from 3 to 6 seconds.

Are negative chin ups good?

Negative chin-ups are a great exercise for improving upper body strength, most notably, the muscles of the mid to upper back and scapula stabilizers. This exercise also strengthens the shoulders, arms, and the anterior core.


  1. 3 to 5 seconds down is pretty standard.
  2. Although some people train negative pull-ups “as slowly as possible”—-so the time could be much longer if you do that approach.
  3. In general, you’ll see results as long as you’re engaging the right muscles and keeping your body tight.

Are negatives better than assisted pull ups?

Comparing Negative Pull-Ups and Assisted Pull-Ups

Both pull up variations are great exercises, but with negative pull-ups, you can exert more authority over your body. Improve grip strength. And focus on the muscle with more concentration as they are not requiring all out strength just to make it up and over the bar.

Do negatives build strength?

Negatives are dubbed a powerful technique eliciting a rapid strength growth/response because: Muscles are stronger in the eccentric phase. They progressively overload the muscle in a different way. Eccentric training can acutely increase resting metabolism.

Do negative pull-ups build muscle?

The important takeaway here is that negative pullups build muscle in the same groups you’ll need to do a full pullup. Negatives also give you a chance to increase your grip strength. Clutching the bar — even in a dead hang — requires power in the complex network of muscles in your hands, wrists, and forearm.

Does negative pull-ups help?

Negative pullups are an effective way to build muscle and train for full pullups. In a negative pullup, you use support to raise yourself to the midway point of a pullup, with your chin over the ba.

Do eccentric pull ups build muscle?

Benefits Of Eccentric Pull-Up

It is a type of strength training that progressively increases tension on the targeted muscle groups, resulting in muscle growth and strength gain. This will protect and stabilise your shoulders, spine, develop back strength, and support your upper body posture.

How effective are negative pull-ups?

Negative pull-ups use a smaller range of motion than regular pull-ups to help you build muscle mass in your triceps and rhomboids. In addition to building strength in your upper body muscles, negative pull-ups can also help increase your grip strength for full pull-ups, bench presses, and deadlifts.

Are inverted pull-ups good?

Improves scapular retraction

Inverted rows are an excellent addition to a full-body workout. Overall, they can improve upper body strength and grip strength, recruit the glutes and hamstrings, and give your biceps a boost.

Can you build muscle with negatives?

In addition to building bigger, stronger muscles, negative reps also help make your connective tissue (ligaments and tendons) more resilient, fortifying them against strain and injury. This is especially important for field sport athletes who subject their bodies to explosive forces repeatedly each and every day.

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