Chin-up and Pull-up Negatives

In case you were wondering, no this is not a post where we are going outline the bad points of pull-up exercises — I thought that's what the comment sections are meant for...kidding! 

Pull-up and chin-up negatives are another exercise that will help you develop the strength for a pull-up workout. A “negative” is another name for the lowering portion of a pull-up — starting from the top and slowly lowering yourself down to a dead hang. It helps by removing the hardest part of a regular pull-up: coming out of the dead hang at the bottom. It’s a good way to strengthen your lats until you’re strong enough to do a pull-up from a dead hang.

Pull-up Negative

• Use a step or jump up to the top position of a pull-up (over hand grip, elbows tucked towards your middle).
• Hold in the top position for 5-10 seconds
• Slowly lower yourself until you’re in an active hang. Try to take 3-5 seconds to lower yourself down – don’t just drop quickly.
• Hold an active hang for 5 seconds (arms straight, shoulders pushed down, chest open)

Chin-up Negative

• Same as the above, but with underhand (supinated) grips or neutral grips (palms facing each other).

Suggested Workout

Start off with:

1. Shoulder Circles (warm up) | Repeat 10 times in each direction

 Then, 3 Rounds of:

1. Pull-ups Negative | 5-10 sec hold, 3-5 sec lower, 5 sec active hang
2. Chin-up Negative | 5-10 sec hold, 3-5 sec lower, 5 sec active hang
3. Shoulder Pull-ups | 3-5 repetitions

*Take a rest between rounds as needed

*Approximate workout time: 15-20 minutes 

You can add repetitions or lengthen your hold-time as you build up your strength. We also recommend that you incorporate negatives to finish off your workouts for the day later on in the program.

 Go back to see more Pull-up Exercises