Pull-Up (Negative)
Gym Exercise Card
Equipment
Negative pull-ups focus on the eccentric phase of the pull-up, where the individual slowly lowers their body from the top to the bottom position. This exercise is excellent for building strength in the back and arms, particularly in preparation for achieving full pull-ups.
How to do it
- Use a plyo box to reach the top position with chin above the pull-up bar.
- Grip the pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and slowly lower your body until arms are fully extended.
- Control the descent to maximize muscle engagement.
- Step back onto the plyo box and repeat.
Muscles worked
Primary Biceps Brachii Latissimus Dorsi
Secondary Rhomboids Trapezius Lower Fibers Trapezius Middle Fibers
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