Written by Travis Halena | ACSM CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
It's no secret that doing a pull-up is among the top gym bucket list exercises, but it can be daunting for a brand-new gym goer.
While pull-ups are a cool-looking demonstration of strength, they can be slightly intimidating. Often people assume they can't do one, so they never attempt to learn the skill.
Yes, a pull-up is challenging, but it's not impossible. You just have to follow a strategic progression plan. If you're stuck and need help figuring out where to begin, negative pull-ups are a great place to start. And lucky for you, we are about to go over them.
In fact, we're about to discuss them in detail, so you have a firm grasp of how to perform and program them. Let the pull ups begin!
Table of Contents:
- What Are Negative Pull Ups?
- Regular Pull-ups vs. Assisted Pull-ups vs. Negative Pull-ups: What's The Difference?
- Negative Pull-ups Muscles Worked
- Benefits Of Negative Pull Up
- How To Do Negative Pull Ups
- Common Negative Pull-up Mistakes
- Who Should And Should Not Do A Negative Pull Up
- Negative Pull-up Progressions
- Programming Negative Pull-ups And A Sample Workout
- FAQs
What Is A Negative Pull Up?
Ok, so if a pull-up is pulling yourself up while hanging from a bar, what is a negative pull-up?
The negative pull-up refers to the lowering portion or eccentric of the pull-up. To do them, you'll jump upward to start with your chin over the top of the bar and then slowly lower down under control.
During the eccentric portion, the muscle lengthens instead of shortening, allowing it to withstand a greater load. Slow eccentrics build more muscle and improve muscular strength more than concentric contractions1.
For example, if you performed a one-rep max on a bench press, you would find a weight you could control and press up once on your best day. If you were to take that same weight and slowly lower down while a spotter assisted you on the way up, you could do it several times. That's the beauty of eccentrics!
The same rule applies to pull-ups. If you focus on controlling the negative and getting stronger there, you'll be on your way to being able to pull yourself up.
Regular Pull-Ups vs Assisted Pull Ups vs Negatives: What's the Difference?
While these might look similar to the untrained eye, they're all pull-up variations with different purposes.
Remember that a pull-up is a bodyweight exercise and a skill. This means there is a list of progressions to follow for you to perform one rep. Depending on your fitness, you might start at the beginning of that progression system or somewhere closer to the end goal.
Assisted and negative pull-ups are essential steps along that progression toward your first pull-up. The cool thing about these is that they remain beneficial once you can do a pull-up. You don't have to abandon them, but your uses will change slightly.
Assisted Pull Ups
Assisted pull-ups using a machine or a band will have you relying on an external stimulus to help you perform the reps. The definition is in the name. They assist you on the way up.
As the easiest variation, these are a great starting point if you can't do pull-ups. Not only do you build confidence each time you pull yourself up, you build strength, coordination, and body control to prepare you for the next step.
Negative Pull Ups
The next step is the negative pull-up. This variation will be closer to the real deal because there is no more assistance from anything. You and your muscles are getting stronger to control it on the way down.
The range of motion is smaller here since you aren't pulling yourself up, but remember that strengthening that eccentric will do more for you than an assisted pull up2. Building up your time under tension on the way down will build serious strength in your pulling muscles.
Standard Pull Ups
Finally, the pull-up is the holy grail of bodyweight exercises and the end goal you've been chasing. But just because you do your first rep doesn't mean you have to stop doing the other two variations.
You will need to continue to build strength to do more reps, so after your standard pull-up sets, it's still a great idea to perform negatives and assisted pull-ups.
Negative Pull Ups Muscles Worked
When it comes to the pull-up, you will work almost everything in your upper body, including:
- Latissimus dorsi (lats)
- Trapezius
- Rear delts
- Teres major and minor
- Infraspinatus
- Rhomboids
- Biceps
- Pectoralis major
- Erector spinae
- Rectus abdominis
- Transverse abdominis
- Forearms
To simplify, the pull-up will hit everything on your back and help build some awesome guns and forearms. It's the definition of a compound exercise and why the pull-up is so effective. All in all, it's incredible for improving your upper body strength.
So is there any difference in muscles worked when doing a negative pull-up? You'll work the majority of the same muscles, but interestingly, EMG studies show that during the eccentric portion, the lats, biceps, triceps, and erector spinae are more active than the concentric portion3.
What does this mean? It means you will get stronger doing the negative, and your muscles will grow.
You'll notice the main difference is the triceps' further activation since they resist the lockout of your elbow during the lowering portion. This exercise may not build horseshoe triceps, but it will strengthen them.
6 Benefits Of Negative Pull Ups
Below are some of the top benefits of this standout upper-body exercise. Looking for more great pull-up benefits? Check out our article: What Are The Benefits Of Pull-Ups?
1) Improves Grip strength:
The first thing to likely fail, particularly if they're not strong enough to support your body as you hang from the bar, will be your hands and forearms.
Negative pull-ups will strengthen these areas so that your body can give your back muscles a chance to work. The grip is the first link in the chain that controls everything behind it during this exercise, and the slower you can lower yourself down, the stronger you'll get.
2) Gateway to pull-ups:
There is nothing like progressing through a bodyweight skill exercise.
Doing negative pull-ups is just one step on the path before you can do an unassisted pull-up. Not only does this build strength, but it also builds confidence as you see yourself achieving different progressions.
3) Builds muscle:
As we mentioned, working on the eccentric portion of an exercise does a fantastic job of building muscle and building strength.
You also saw how many muscles this exercise works in your upper body. It's safe to say that if you add these into your programming, you will build some serious slabs of muscle.
4) Improves body control and coordination:
It may sound simple to jump up, hang from the bar, and slowly lower yourself down. But after trying it a few times, you'll notice how squirmy and out of control your body feels when you ask it to stay still and lower slowly.
Doing negative pull-ups will teach body awareness and improve your ability to maintain your position during the exercise.
5) Transfers to other lifts:
You will see benefits from this carryover into different exercises, such as deadlifts and all rowing variations.
Not only does it strengthen the upper body muscles for pulling, but don't forget about the upside to having a stronger grip. The stronger your hands and forearms are, the more weight you can control.
6) Beginner friendly:
You may not be ready for a pull-up yet, but the great thing about negative pull-ups is that they are an excellent option for almost everyone looking o build muscle mass and strength.
Whether you are brand new or a seasoned vet, negative pull-ups have a place in your program.
How To Do A Negative Pull Up With Proper Form
You'll need to focus on a few things to maintain control during the lowering, so check out our how-to!
When setting up to perform your negative pull-ups, if you can't jump up from the floor, position a box or step to help you get in position.
- Place your bench/box underneath the pull-up bar so you can stand and reach it. Grab the pull-up bar with an overhand grip (palms facing away from your body) slightly wider than shoulder-width apart.
- If you can't quite pull yourself up over the bar, you will need to do a small jump to help you get up into position. Jump and pull your body up until your chin is above the bar. Squeeze your butt tight like you are pinching a penny between your cheeks. You can straighten your legs if you have enough room. Otherwise, you can bend them at a 90-degree angle with your feet behind you.
- Keeping your shoulder blades pulled back and tucked down toward your spine, maintain an extra tight grip, slowly lower down, and let your arms straighten. Focus on keeping full body tension and not letting your body swing forward or backward. At first, you should be aiming for 3-5 seconds on the way down.
- Finish the rep with your arms straight in a dead hang. Pause for a second if you can, then head back to the starting position on the box and repeat for indicated reps and sets.
Common Negative Pull-Up Mistakes to Avoid
If you're just getting started with performing negative pull-ups, make sure you watch out for these mistakes.
- Lowering too fast: This should never feel like a free fall to the bottom of the rep. Ensure you are lowering as slowly as possible, or you won't get the benefits you're chasing. If you can't lower slowly, you may need to start with dead hangs or assisted pull-ups until your strength builds. Remember, this is only a step in the progression.
- Loose core: Your body will want to swing forward and backward like Tarzan swinging from a vine. To make sure this doesn't happen, keep your butt and hips tight, legs engaged, and either straight or tucked behind you at a 90-degree angle with your knees right below your hips.
Who Should Do a Negative Pull-Up?
Remember that a negative pull-up is one step toward performing a traditional pull-up and other pull up variations. This exercise is fantastic for everyone, but it has a specific use for people who have been performing assisted pull-ups and cannot quite yet do a pull-up on their own.
On top of that, it still has a place for people that can do regular pull-ups. It can be used after finishing as many bodyweight reps as possible or as a weighted option to help build that eccentric strength.
Who Shouldn't Do a Negative Pull-Up?
Instead of thinking about who should never do a negative pull-up, think of it as who shouldn't do one yet.
If you're brand new to any type of pull-up, avoid this movement until you have practiced some assisted pull-ups. That and dead hangs will be a great starting point until your body builds more strength.
In addition, these 13 Pull Up Alternatives will help you work the same muscle groups until you're ready to perform the negative pull up.
2 Negative Pull-Up Progressions
As mentioned, this skill offers a lot of progressions to help you master it. Whether you're just looking for variety or want alternate ways to build your back, here are some common negative pull-up progressions.
In addition to these 2 progressions, you can also make the negative pull up harder by throwing on a weighted vest and performing a weighted negative pull up. To find the best vest for you, check out: Your Guide To Buying A Weight Vest: Types, Sizes, Uses, And More.
1) Full pull ups:
Once you're strong enough, add in the concentric portion and pull yourself up before lowering back down again. Standard pull-ups are one of the best compound exercises you can do, and it's what you've been working hard to achieve.
How to do Pull Ups:
- Reach up and grab the bar with an overhand grip and slightly wider than shoulder-width apart.
- Start in a dead hang with your arms straight. Tighten your hands, retract your shoulder blades, and drive your elbows down while keeping your core tight until your chin is above the bar.
- Pause for a second at the top and then slowly lower back down without swinging forward or backward. Make sure to squeeze your butt and hips tight.
- Once your arms are fully straightened, repeat for indicated reps and sets.
2) Pause pull-ups:
Pause pull-ups are a calisthenics trick to make a bodyweight exercise more difficult before adding weight. Instead of just moving up and down, you will pause halfway up, at the top, and halfway down to build strength and control.
How to do Pause Pull Ups:
- Reach up and grab the pull-up bar with an overhand grip and hands slightly wider than shoulder-width apart.
- Starting from a dead hang, slowly pull yourself up towards the bar. Once you are halfway, pause for 2-3 seconds before continuing to pull up.
- Once you have your chin over the bar, pause for 2-3 seconds before lowering down and pausing halfway again. Lower until your arms are straight, and then repeat for indicated reps.
Programing Negative Pull Ups
Everyone's programming will differ slightly based on their goals, fitness level, time, and injury history.
For the most part, back muscles are trained twice a week since they are a bigger muscle group. That means you can do negative pull-ups on each of your pull/back days.
You will want to do them first, as they will be tough to do under fatigue. Shoot for five separate reps with a 3-5 second negative if you are brand new. From there, you can work toward 3-5 sets of 10-15 second negatives before progressing to pull-ups.
Sample Negative Pull-Up Workout Routine
Here's just one way you can work negative pull-ups into your training program. This is a great routine for back day.
|
Exercise |
Sets |
Reps |
|
Band Pull Aparts |
2 |
20 |
|
Negative Pull-Ups (reps=seconds) |
3 |
5 |
|
Single Arm DB Row |
3 |
8 |
|
Lat Pulldowns |
3 |
10 |
|
Assisted Pull-Up Machine |
2 |
10 |
|
Inverted Bodyweight Rows |
2 |
10 |
FAQs
Let's dig in to some of the more frequently asked questions.
How many negative pull-ups should I do?
It depends on your strength level and experience, but aim for 5 reps with a 3-5 second negative as a starting point. From there, you can add reps and go until you have 1-2 more left in the tank, or continue with another progression.
Do negative pull ups build back muscles?
Yes, negatives can build your back muscles just as much as a full pull-up as long as you are challenging yourself.
How many negative pull-ups equal one pull-up?
While there's no exact science, if you can do multiple sets of 5+ negatives with a 10-second eccentric lowering portion, it might be time to test your concentric pull-up.
Can you get a six pack by doing pull-ups?
No, you won't get a six pack solely from pull-ups. However, pull-ups are some of the best indicators of relative strength, AKA how strong you are compared to your body weight. Therefore, as you get leaner and stronger, you'll be able to do more pull-ups. Lean body composition can lead to a six pack, but abs are primarily made in the kitchen. For tips on how to get a six pack, check out The Ultimate Cutting Workout & Diet Plan.
Get Started With Negative Pull-Ups
No matter what level you are starting at, there is a progression that will help you. Pull-ups should feel a lot less scary now that you know there is a plan to reach the final destination.
Negative pull-ups are a great option that prepares you to complete a pull-up and strengthens your pulling muscles and core. As your confidence grows, so will your strength, and you'll be closer each session to performing that first pull-up.
Ready to begin your pull-up journey? Head to our Ultimate Pull Up Progression Plan to get started!
References:
- Franchi MV, Reeves ND, Narici MV. Skeletal Muscle Remodeling in Response to Eccentric vs. Concentric Loading: Morphological, Molecular, and Metabolic Adaptations. Frontiers in Physiology. 2017;8. doi:10.3389/fphys.2017.00447
- Prinold JAI, Bull AMJ. Scapula kinematics of pull-up techniques: Avoiding impingement risk with training changes. Journal of Science and Medicine in Sport. 2016. doi:10.1016/j.jsams.2015.08.002
- Doma K, Deakin GB, Ness KF. Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises. Sports Biomechanics. 2013. doi:10.1080/14763141.2012.760204
Travis Halena
Author