Negative Pullup

Description

To perform a Negative Pullup, start by standing on a platform or stool to reach the top position of a pullup, with your chin above the bar.

Hold the bar with an overhand grip, hands shoulder-width apart. Slowly lower yourself in a controlled manner, taking 3 to 5 seconds to descend until your arms are fully extended. Keep your core engaged and maintain a straight body line throughout the movement. Repeat for the desired number of repetitions.

Difficulty & Category

Beginner

Dynamic

Affected Muscles

Latissimus Dorsi

Biceps Brachii

Brachialis

Brachioradialis

Trapezius (Middle)

Body Areas

Back

Arms

Forearms

Equipment

Pull-Up Bar

Progressions

An exercise where you pull yourself up to a bar, engaging the back, arm, and shoulder muscles.

Dynamic

Intermediate

Similar Exercises

An exercise using gymnastic rings to perform rows at an incline, targeting the back and arms.

Dynamic

Beginner

Rows are a fundamental pulling exercise for developing back strength and posture. To perform the movement, hinge at your hips while keeping your back flat and core engaged. Pull the weight (or your body) towards your torso by driving your elbows back and squeezing your shoulder blades together at the top of the contraction. Avoid using momentum and ensure your spine remains neutral throughout the exercise.

Dynamic

Beginner