The negative pull-up
is an effective and versatile exercise that can help strengthen the upper body. It is a multi-joint bodyweight exercise that focuses on the lowering, eccentric or negative portion of the traditional pull-up. The eccentric portion of the exercise is when the muscle is lengthening as it works against a force. This is the point in the exercise when the muscle is strongest and most able to generate force. Therefore, negatives are a great way for people to build up the strength necessary to perform a full pull-up, even if they are not yet able to do one. It is also often used as a back-off exercise after a set of full pull-ups. This type of exercise can help improve grip and upper body strength, making it a valuable addition to any workout routine.
One way to incorporate the negative pull-up into workouts is to use it as a substitute for pull-ups if an individual is not yet able to perform a full pull-up. They can start their workout by doing negative pull-ups instead, focusing on the lowering portion of the exercise. This will help build up the necessary strength in the back, biceps, and core that carries over to full pull-ups.
Another way to incorporate negative pull-ups is to use them as a back-off exercise after a set of full pull-ups. After completing a set of pull-ups, the individual can then perform negative pull-ups to further fatigue the muscles and continue building strength.
Negatives can also be done as a standalone exercise within a workout routine. They can be performed as a part of an upper body strength routine, focusing on improving grip and upper body strength.
Overall, the negative pull-up is an effective and versatile exercise that can be incorporated into workouts to build strength and muscle in the back, biceps, and core. It requires no equipment other than a bar, making it accessible for individuals to incorporate into their workouts. Coaches often prefer negatives over banded pull-ups or machine assisted pull-ups for building pull-up strength, making it a valuable addition to any workout routine.