Negative Pull-Ups / Pullups
- Standing on a box or sturdy bench under a pull-up bar
- Use a slight jump to get yourself into the starting position with your chin at about the same height as the pull-up bar and your hands in an overhand grip about twice your shoulder width apart.
- Bend your knees and bring the heels of your feet up towards your glutes.
- You should be now supporting your weight with your chin at the same level as the bar.
- When ready, slowly lower your body down towards the box or bench, using your back and arms to control the speed, until you can place your feet firmly at the bottom of the motion.
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Related exercises to discover
Negative pull-ups / pullups is a gym work out exercise that targets middle back / lats and upper back & lower traps and also involves biceps. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Plank scapula push ups / planks scaps, bent over water bottle flyes and pull-ups / pullups are related exercise that target the same muscle groups as negative pull-ups / pullups. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
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