negative pull-ups

If you’re new to the gym or quite unfamiliar with the exercises, you might have noticed some people doing pull-ups the other way round. This might seem confusing at first. It sure is to most of the beginner exercisers. But with time, you’ll realize that these negative pull-ups bear huge benefits.

What are negative pull-ups?

What are negative pull ups

Negative pull-ups are just the opposite of traditional pull-ups; you jump to the bar, start from the top and slowly lower yourself until your feet reach the base. Seems hard, right? It sure is! Negative pull-ups are the hardest variations of the pull-up exercises, and they’re hard for a reason. These pull-ups are one of the most effective ways to increase the variety and intensity of the muscles.

Why are negative pull-ups so good?

Negative pull up workouts are beneficial for a whole body workout which is why they are popular among professional athletes and bodybuilders. It engages all of the muscles in the arms, shoulders, chest, core and thighs, which helps you to achieve a full body workout. These are also ideal for people who can’t pull up their weights just like when they’re doing the regular pull-ups.

In a study by the US National Library of Medicine, it was proven that negative pull-ups engage all the important muscles in a human body. This is particularly important if someone wants to increase the strength of their arms within short exercise sessions.

Guide for the perfect negative pull-ups

How to do it?

How to do itAt first, you’ll have to mount on a table or a stool. The platform you’ll be standing should be stable and it should be able to absorb all the energy when you’re landing on the ground. Straighten your hands towards the overhead bar or rings, and position yourself as if you’re ready to jump. Slowly lower yourself and get in a position similar to the squat position, and then jump and grab the bar/rings. Pull your body up and remain in the position for a few seconds before letting go. Slowly lower your body till your feet reaches the platform you were standing on. Repeat this workout multiple times.  Gym instructors recommend people to perform this workout at least twice per week if you want to excavate the full potentials of it.


  • Always be slow and steady while doing the negative pull-up; never hurry
  • Curl yourself while you’re at the top position, this will reduce the strain on your arms
  • Engage all the muscles all throughout the exercise if you want to create tension

Muscles targeted

The negative pull-ups are great for activating the core muscles. The upper body muscles including the biceps, triceps, upper and back muscles are engaged. Additionally, the torso and spines are stabilized which enables the workout of your lower body as well.

Tips for longer sessions of negative pull-ups

What you should do

Let’s get it straight; negative pull-ups are hard. It requires hard work and perseverance which many people may lack at times. Although a bit hard, it’s surely not impossible. Through practice and hard work, anyone can achieve longer sessions in the negative pull-ups. To do this, everyone must follow the simple tips and techniques discussed below.

  • Work hard on the flexibility of your body
  • Try to get some hang time
  • Gain strength and try to increase it
  • Don’t be proactive; take your time
  • Stay focused on your targets; try to fulfill them
  • Climb ropes to get better at strength building and hang times

What you should not..!

While performing the negative pull up workout, there are a number of different things that you shouldn’t do. This is important if you want an effective pull-up session which you can benefit from. The things that you should not do are:

  • Not gripping firmly onto the bar
  • Letting your shoulders loose
  • Quickly letting off the grip; less hang time
  • Proactive sessions


Negative pull-ups are truly one of the most effective push-up exercises that you may perform. These are particularly beneficial for a complete whole body workout. It enables the engagement of muscles in our arms, shoulders, chest, core and thighs. This has helped us achieve a full-body workout.

When doing this workout, you must practice hard enough to increase the hang time onto the overhead bar. To do this, you can try climbing ropes to increase strength and to build those muscles. You must also be slow and steady; taking time in making all of the calculated moves. You must also not let your shoulders loose; keep them engaged right from the start. Following these fundamental concepts will make you a better at the negative pull-ups.

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I live, dream and eat fitness every day of my life. I began to look all starry eyed at fitness. With a view to imparting my adoration to other people who have the goal to improve as a more grounded variant of themselves, I started blogging about fitness and exercise ideas. I have two children, and in spite of the fact that adjusting family and a profession might be intense here and there, I believe that finding time for yourself and your fitness is an imperative and great example for the family. Through my blog, I want to inform other personal trainers new training methods & programming options while helping them better understand the science of fitness. As an expert in the field, I am impassioned by helping others understand and apply both the fundamentals of and advanced concepts of fitness. Due to my expertise and experience, I am able to paint a clear and understandable picture for my readers of exactly what it takes for them to achieve their best. I am a certified fitness trainer based in Virginia. I live with my husband and two children.


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