How To Do Pullups: Negative Pullups For Fast Results!

In my last article on proper pull-up progression, I went over what you should be doing to build up to your first pull-ups! That article basically boiled down to building up your back musculature with strong, compound movements.

Doing this, your back should be much stronger, allowing us to move onto the next phase of training. In phase 1, we weren’t wasting time testing our pull-ups, we just worked on getting stronger and building muscle.

The first step in working up to your first real pull-ups is by using Negative Pull-ups, an amazing upper body movement that is going to build up your grip, muscle mass and strength quickly. Using this specific, closed-chain exercise allows us to abuse the negative, or eccentric portion, of a pull-up.

When I first struggled to do pull-ups, Negative Pull-ups were the answer for building up the strength necessary to do them. From there, I went onto doing over 18 pull-ups at a bodyweight of 275 lbs. That was a huge accomplishment for me and something I’m really proud of!

Let’s get into the article! Here we go!

Also a quick note!

If you aren’t able to do Negative Pull-ups yet, go back to this article first and follow the training program I outline. Test your Negative Pull-ups after a couple of weeks and see if you can do them. If so, come back to this article and follow along!

Proper Form To Focus On

When performing Negative Pull-ups you want to jump up onto a pull-up bar, hold yourself there for a second to prevent your body from swinging, and lower yourself slowly.

That was easy! Articles over!

Just kidding there’s more to it then that! Here’s a video from BodyBuilding.com.

The most important points to pay attention to on this are the control she shows while lowering, her feet are tucked back under her, and her shoulder blades are pulled back into a strong, stable position.

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Make sure you have a solid box or bench underneath you, you do not want to be using an unstable surface like a bosu ball. (Don’t ever use a bosu ball in general for that matter.)

Negative Pull-Up Benefits

The main benefits to using Negatives in your training are:

  • Increases the time under tension. More time under tension=more muscular growth, in theory. This is a major reason why Bodybuilders are the biggest athletes on the planet. Their time under tension is much higher than powerlifters, weightlifters, and crossfitters.
  • Muscles produce more force during the eccentric compared to the concentric. If you don’t believe me try this, go load up your 1 Rep Max on Bench Press. Lower it slowly and have your spotter assist you in pressing it to the start position. You can potentially do multiple reps with a weight you’d only normally be able to once. This helps build strength, muscle and connective tissue! However, don’t overuse them on weighted exercises. For bodyweight exercises like pushups, situps and pull-ups it’s very hard to overtrain while performing them.
  • Increases flexibility and lowers risk of injury. Because of the increased time under tension, you can increase your flexibility through a loaded stretch. This allows you to strengthen different muscle groups and increase your flexibility all at the same time. Also, because eccentric contractions require you to be in control at all times, it lowers the risk of injury that is always present during weight training. That’s what I call great training economy!

Based on these benefits you can see why focusing on Negative Pull-Ups is a fantastic way to increase strength, build muscle, and decrease your injury risk.

In the next section, I’m going to show you how to incorporate Negative Pull-Ups into your training program so stay tuned!

Using Negatives In Your Training Program

When using Negative Pull-Ups in your training program you want to pay attention to when you’re doing them.

RELATED CONTENT  How To Do Pullups in 30 Days!

You should be doing them early in the session when you’re fresh! Because of the increased time under tension, you absolutely need to do these early on when your back, grip, and forearms are ready to take a beating.

Can you imagine doing Negative Pull-Ups after just doing Dumbbell Rows? No thanks! You’re going to be wiped out and unable to lower yourself slowly at all. Increasing the risk for no potential gain. You can still do more back work after this, but pay attention to your overall recovery and fatigue.

With the Negative Pull-ups, you want to keep increasing the time under tension as much as possible. 3 Sets of 5 seconds is the first main goal you want to hit.

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Add titleHow To Do Pullups: Negative Pullups For Fast Results!

In my last article on proper pull-up progression, I went over what you should be doing to build up to your first pull-ups! That article basically boiled down to building up your back musculature with strong, compound movements.

Doing this, your back should be much stronger, allowing us to move onto the next phase of training. In phase 1, we weren’t wasting time testing our pull-ups, we just worked on getting stronger and building muscle.

The first step in working up to your first real pull-ups is by using Negative Pull-ups, an amazing upper body movement that is going to build up your grip, muscle mass and strength quickly. Using this specific, closed-chain exercise allows us to abuse the negative, or eccentric portion, of a pull-up.

When I first struggled to do pull-ups, Negative Pull-ups were the answer for building up the strength necessary to do them. From there, I went onto doing over 18 pull-ups at a bodyweight of 275 lbs. That was a huge accomplishment for me and something I’m really proud of!

RELATED CONTENT  How To Do Pullups in 30 Days!

Let’s get into the article! Here we go!

Also a quick note!

If you aren’t able to do Negative Pull-ups yet, go back to this article first and follow the training program I outline. Test your Negative Pull-ups after a couple of weeks and see if you can do them. If so, come back to this article and follow along!

Proper Form To Focus On

When performing Negative Pull-ups you want to jump up onto a pull-up bar, hold yourself there for a second to prevent your body from swinging, and lower yourself slowly.

That was easy! Articles over!

Just kidding there’s more to it then that! Here’s a video from BodyBuilding.com.

The most important points to pay attention to on this are the control she shows while lowering, her feet are tucked back under her, and her shoulder blades are pulled back into a strong, stable position.

Make sure you have a solid box or bench underneath you, you do not want to be using an unstable surface like a bosu ball. (Don’t ever use a bosu ball in general for that matter.)

Negative Pull-Up Benefits

The main benefits to using Negatives in your training are:

  • Increases the time under tension. More time under tension=more muscular growth, in theory. This is a major reason why Bodybuilders are the biggest athletes on the planet. Their time under tension is much higher than powerlifters, weightlifters, and crossfitters.
  • Muscles produce more force during the eccentric compared to the concentric. If you don’t believe me try this, go load up your 1 Rep Max on Bench Press. Lower it slowly and have your spotter assist you in pressing it to the start position. You can potentially do multiple reps with a weight you’d only normally be able to once. This helps build strength, muscle and connective tissue! However, don’t overuse them on weighted exercises. For bodyweight exercises like pushups, situps and pull-ups it’s very hard to overtrain while performing them.
  • Increases flexibility and lowers risk of injury. Because of the increased time under tension, you can increase your flexibility through a loaded stretch. This allows you to strengthen different muscle groups and increase your flexibility all at the same time. Also, because eccentric contractions require you to be in control at all times, it lowers the risk of injury that is always present during weight training. That’s what I call great training economy!
RELATED CONTENT  How To Do Pullups in 30 Days!

Based on these benefits you can see why focusing on Negative Pull-Ups is a fantastic way to increase strength, build muscle, and decrease your injury risk.

In the next section, I’m going to show you how to incorporate Negative Pull-Ups into your training program so stay tuned!

Using Negatives In Your Training Program

When using Negative Pull-Ups in your training program you want to pay attention to when you’re doing them.

You should be doing them early in the session when you’re fresh! Because of the increased time under tension, you absolutely need to do these early on when your back, grip, and forearms are ready to take a beating.

Can you imagine doing Negative Pull-Ups after just doing Dumbbell Rows? No thanks! You’re going to be wiped out and unable to lower yourself slowly at all. Increasing the risk for no potential gain. You can still do more back work after this, but pay attention to your overall recovery and fatigue.

With the Negative Pull-ups, you want to keep increasing the time under tension as much as possible. 3 Sets of 5 seconds is the first main goal you want to hit.

When the goal is building up to Pull-Ups, we want to do them every day. You’ll have to wait and see how your recovery handles as you progress but you shouldn’t have much of an issue. The main things you might notice are your elbows and wrists being sore. If you have to back off until your body adapts that’s perfectly fine and something I recommend.

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The other important thing to watch while performing the negatives is not cheating! You may have to use a stopwatch or count slowly but make sure you track your workouts the same every time. This consistency in counting is just as important as doing the workouts themselves!

If you have any questions on how to incorporate Negative Pull-Ups into your own workouts, leave a comment below and I’ll help you out the best I can!

When Should You Try Doing Real Pull-Ups?

Some people will need to keep working at this longer than others and if you notice you start plateauing after a couple of workouts it might be time to switch things up. There are many ways to do this but this is the way that I’ve found that works the best.

As I’ve said before, this is the exact way I set it up for myself and other clients. Male or female, they always got results from doing multiple sets per week without any need for variation.

So when should you move onto testing your Pull-Ups?

In general, I recommend once you’re able to do 5 sets of 15-20 second negatives. I’ve had women get close to this standard and they were able to do Pull-Ups pretty easily from there!

When you get to this standard yourself I guarantee you’ll be strong enough!

If anybody is interested in doing something similar for increasing how many push-ups or dips you can do, let me know! The process is very similar and can be added into any program easily.

Conclusion

The best part about this whole process is knowing you’re getting closer to doing those pull-ups for the first time. You get excited thinking just how hard the work was to get here and how much more work you can still do afterward.

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When I first started these negative pull-ups, I was struggling hard with no real guidance. It was hard for me to go in and do these workouts, not knowing the end result.

Then when I finally did my first pull-up I knew it was all worth it! I knew if I could do 1 pull-up I could do 5. If 5 was there, 10 would soon follow. And those all did! Now I get to show you guys and girls how to get to this point. You don’t have to hope and wish for this to work, you follow the process and I guarantee it will happen to you!

Just put in the work, be consistent, and when all else fails, get in better shape. When it comes to bodyweight exercises, you don’t see a lot of people over 250 lbs doing any pull-ups at all. So if you feel like you’re being held back by unnecessary fat stores, get rid of them.

Part of being an athlete at any level is getting stronger, building muscle, and maintaining a healthy body fat level. This will help your Pull-Ups no matter who you are or where you’re starting from.

I hope you all enjoyed this article and learned a lot from it! I did just from revisiting what I did and the recommendations I’ve used for others in the past. I would love to hear the results you all get from this! Look forward to the next article I’ll be doing in this series where I show you how to go from 1 pull-up to 10! That’s where most of the knowledge I have on Pull-ups really comes in.

I hope you all have a wonderful week and I appreciate you spending the time reading this.

Until next time,

-Dante Redgrave

danteredgrave

danteredgrave

I'm a Strength Coach and Content Creator with freedom on my mind! Without strength training, I hate to think of where I would be without it. What kind of person I would be, what kind of shape I would be in. It scares me, and that's why every day is a new chance to better myself. Anybody that's interested I am taking online clients now! Just shoot me an email and know you won't find a better deal online or offline. Guaranteed:)

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