You want to train your back and arms with a pull-up bar? Then you should include pull-ups in your training plan. We show you how to do negative pull-ups correctly.
Pull-ups are quite a Challenge. You draw your total body weight up a bar with your upper body. This requires an enormous amount of Force in the arms and back.💪🏼
But with a little practice, you can manage a few repetitions. However, to make the workout even more effective and achieve even greater progress, you should Negative pull-ups make
How to do pull-ups Learn properly and what you need to bear in mind, you can find out here.
The best exercises for strength training at home!
Table of contents
How do I perform negative pull-ups correctly?
Pull-ups are one of the most popular exercises at Bodyweight training. You can build muscle in your back and arms in just a few weeks.
You need the following for the exercise no extensive equipment. Your own body weight and a pull-up bar - that's it.
However, pull-ups are not that easy. The first pull-up is the most complicated part of the whole endeavor. Once you can do one, you'll soon be able to do two, three or more.😁
To help you achieve this, we'll show you how to work with Negative pull-ups start. You are still doing the exercise more effective, you build faster muscles and you'll soon be doing your first proper pull-up repetitions.
Let's take a look at that in detail right now:
- Equipment needed: yes
- Difficulty: hard
- Suitable for beginners: no
- Designations: negative pull-ups, negative pull-ups
- Muscle groups used: Back muscles, chest muscles, neck muscles, arm muscles, abdominal muscles
Negative pull-ups execution
- Start with the chin above the pull-up bar. I.e. as in the middle of a full pull-up.
- You can also use a stool to get into the starting position.
- Bring your chest as close to the pull-up bar as possible and hold this position.
- Now lower yourself very slowly from this starting position until the arms are fully extended.
- Work against the movement as best you can for 3-5 seconds until you reach the bottom position.
The aim of this exercise is to reach the upper position as long as possible to hold. Ideally 10-30 seconds. Then lower your body very slowly and in a controlled manner in 3-5 seconds.
Repeat this exercise 5 times and make three sets.💪🏼
Negative pull-ups execution for professionals
Once you have mastered the negative pull-up, you can move on to the different variations try. Normal pull-up, quick chin-up, pull-up with wide grip, one-handed pull-up or pull-up with weight.💪🏼😁
To make the negative pull-up more difficult, you can also use a Weight to your Legs attach.
This makes it even more difficult, hold the position at the top and descend in a controlled manner. You will be rewarded with more muscle mass. There are special weight cuffs for this, which you can also use for a whole range of other exercises.
You can of course also contact the Handle vary. Upper grip, lower grip, narrow grip width or wide grip. Everything is possible and brings so much Variety into the workout.
Absolute professionals can also do the exercise with one hand try
Tip:
Of course you have to not to a park. Especially at the beginning, it's usually not worth it. I was also exhausted quickly at the beginning and sometimes didn't manage more than 5 repetitions.
It's worth buying a pull-up bar for the door frame. That way you can try it out every now and then. I have the bar hanging in the doorway between the living room and bedroom. Every time I go into the bedroom, I try it again. So you'll soon be able to real pull-ups succeed.
If you do not yet have a mobile Pull-up bar I can recommend that you look around on Amazon. You can use it to buy any Door frame into a small Gym and you don't even have to drill or screw.
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- Pull-up with band: The ultimate guide!
What should I pay attention to when performing negative pull ups?
There are a few things you pay special attention if you want to do negative pull-ups correctly.
The height of the pull-up bar
Especially at the beginning you should not too high hang. Because if you never get up there, you'll quickly become demotivated.😖
To Start it is best to hang them 20 cm above your head. In the park, the bar hangs higher, of course. This makes the exercise much more strenuous.
But you can get a pull-up bar for the living room. You simply attach it to the door frame.
So you can also regular do a few pull-ups and several times a day train.💪🏼
The position of the head
Your head should be in the air during the entire movement directed straight ahead be. This will prevent you from cramping and avoid neck pain or other discomfort.
The right handle
For pull-ups, you can choose between different handle types choose. Do you still have not all too A lot of experience in terms of negative pull-ups, then choose a Shoulder widths Handle.
You can also have a wider and tighter grip. However, with particularly wide grip variations, you run the risk of performing the exercise incorrectly and injuring tendons, joints or muscles.🤕
You can also choose between Underhandle and Top handle choose. With an underhand grip, the palms face towards you. This makes the grip slightly narrower. In other words, shoulder-width or even narrower. The underhand grip is ideal for the Biceps training.
At Top handle the palms point away from the body. You have a wider grip and train especially the large Back muscles. But of course also the arms and chest.
This is how bouldering helps you build upper body strength!
What muscles train negative pull-ups
You ask yourself, Which muscles are trained during the pull-up? Many. A lot. But if you want to know exactly, then you should read this.
- Biceps
- Triceps
- Forearm
- broad back muscle
- Trapezius
- Deltoid
- Abdominal muscle
The most common mistakes with the pull-ups
One of the biggest mistakes with this fitness exercise is that the Movement not fully executed and you don't pull yourself all the way up. Make sure that you total movement amplitude is utilized. Otherwise you will not achieve any success with the workout.
Another mistake is that you have the Bend your arms. Although you should not fully extend your arms in the lower position, this does not mean that you should bend them either.🙅🏼
Also pay attention to the correct breathing. At Pull up you breathe from and at the Sinking you breathe one.
You should also not drop. Perform the entire movement slow and controlled out. The downward movement in particular should be as slow as possible.
Otherwise you will no progress and can even injure yourself.
This workout makes your arms really sexy!
Why you should train pull-ups
Not quite convinced yet? Then let's have a look lots of reasons that speak in favor of negative pull-ups.
- Ideally suited for beginners.
- You can make them anywhere.
- Negative pull-ups will help you build muscle.
- The fat burning process is boosted.
- The exercise relieves the back and spine.
Of course, there are many more advantages. But these are the most important.
Did you know that pull-ups yours Self-confidence a real Boost lend? When you are stronger, you have more confidence in yourself. This will also make some situations easier for you in everyday life.💪🏼
When are negative pull-ups useful?
Negative pull-ups are particularly useful if you don't yet have enough strength to do normal pull-ups. They help you to build up the necessary muscles and your Technology at improve. If you can already do pull-ups, they are still useful for increasing your muscle endurance and refining your movements.
Another important point is that they Risk from Reduce injuries can. By concentrating on the downward movement, you train your muscles and joints to handle the load in a controlled manner.
Negative pull-ups are also great for a varied training. You can incorporate them into your workout to freshen up your routine and offer your body new challenges. Variety in training keeps motivation high and promotes continuous improvement. 💪
Which pull-ups are the hardest?
One-arm pull-ups are at the top of the list of the heaviest pull-ups. They require Extremely high power and great body control. In this variation, you pull yourself up with just one arm, while the other arm is not used.
Then there is the Archer pull-ups. Here you stretch a Arm sideways while you are dealing with the pull up the other arm. It's like a normal pull-up, but with an extra twist that requires a lot of strength and balance.😮💨💪🏼
Pull-ups with additional weight are also a real challenge. Here you hang additional weight on yourself, for example a Weight vest or a weight on the belt, and then do your pull-ups.
Frontlever pull-ups are also extremely demanding. In this exercise, you hold your Body horizontal in the air while doing pull-ups. This exercise claimed not only your arms, but also your entire fuselage.
Muscle-Up is also an advanced form of pull-up. It is a combination of pull-up and dip. You pull yourself up and press then your Body over the Bar. This requires a great deal of strength and technical skill.
My conclusion
Negative pull-ups are suitable perfect, to work with the Pull-up training at start It also uses a lot of muscles.
Even if it doesn't work at first, you should definitely keep at it. With a little practice, you'll soon be able to do several repetitions.
Good luck!💪🏼😁🩷
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