Pull-Up Negative

Classification: Vertical pull
Difficulty: Beginner
Examples
Readings

A negative is performed by jumping up to the top position of a pull-up and slowly lowering yourself. This is a great way to develop the strength required to perform the regular/concentric pull-up. As a rule of thumb or goal assume that being able to perform seven negatives pull-ups of 10 seconds each means you can now perform one regular pull-up.

Variations 10

Archer Pull-Up

Putting increasingly more weight on one side increases both the strength required and developed by the exercise.


L-Sit Pull-Up

Assuming a l-sit moves more of the body's weight to the front. This decreases the leverage of the weight forcing the muscles to work harder.


Muscle up


Scapular Pull


Arch Hang


Pull-Up Negative

A negative is performed by jumping up to the top position of a pull-up and slowly lowering yourself. This is a great way to develop the strength required to perform the regular/concentric pull-up. As a rule of thumb or goal assume that being able to perform seven negatives pull-ups of 10 seconds each means you can now perform one regular pull-up.


Chin-Ups Negative

A pull-up with a underhand/supinated grip where the palms face towards the body. A negative is performed by jumping up to the top position of a chin-up and slowly lowering yourself. This is a great way to develop the strength required to perform the regular/concentric chin-up. As a rule of thumb or goal assume that being able to perform seven negatives chin-ups of 10 seconds each means you can now perform one regular chin-up.


Chin-Ups

A pull-up with a underhand/supinated grip where the palms face towards the body. This works the biceps more than a regular pull-up.


Negative Jackknife Pull-ups


Jackknife Pull-ups


Progression tree


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