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
- Grab a pull-up bar with an over grip (palms away) and jump to the top of a pull-up position.
- Be sure your chin is over the bar at a minimum.
- Lower down, performing the negative, or eccentric, portion of a pull-up.
- Keep a steady pace and take a full 10 seconds to descend to straight elbows.
- Keep your feet together and body straight throughout the descent.
- At the bottom, relax into a full dead hang with elevated shoulders.
- 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
