Cross Fitness Upper Body Exercises : How to Do a Negative Pull Up Exercise

[Ayan44]

That was beautifully explained. i didn't have any idea what to make of the word 'Negative'

[maxyliano]

how many reps/times a week would you recommend? this could really help me!

[sbrnrzv]

@maxyliano at the beginning try to do 3-5 reps and 1 - 3 sets. Once you find it too easy you might be able to perform normal pullups. Good luck!

[lopside0]

@maxyliano Depending on your age, I wouldn't do these much more than once per week.. realistically, once every 5 days or so is probably fine. As far as reps go, I'd just go until failure, where you're just dropping like he describes. 

[TruFigur]

Done my first set on Sunday and still ache all over my forearm, triceps and upper back, is this normal?

[Zero100009]

I think the gravitron would work good for this too.

[loderchris]

Simple explanation, thanks.

[Hypnotized81]

For more advanced exercising you can treat this exercise as a regular pull up only you will start on top instead of the bottom position. Each time you are in starting position you hold it for 5 secs. That 'll be a challenge

[leppardfan15]

so i want to b able to do pull ups easier so i just have to start with this and let the muscles build up first right ? is this still part of the workout or more of a warmup cuz i cant see how doing this for the whole work out on a push-pull regiment would get me sore but ill try it... hopefully by the end of the month of doing this ill b able to do pull ups no problem

[pacifistarmy]

@leppardfan15 it is an exercise, not just a warm up :)

[pnutbutrncrackers]

Good vid. Thanks.

[paviglianti]

i can do pulls and chins - strict form, dead hang pulls/chins - all day and i still do negatives. anybody who says negatives are ineffective simply doesn't know what they are talking about. these will help a person who cannot do pulls/chins far more than assisted with a chair/bench or whatever. if somebody were to just do 2-3 sets of 4-8 negs, work the core, and do a pushup program 4-5x a week for 2-3 weeks and hit the chin bar they'd see a significant improvement.

semper fi

[TheZenThug]

I can attest to this video. I did both pull ups and chin ups doing only the negative portion of the exercise and my lats hurt like hell the next day. Today, I can do 2 full pull ups with my chin over the handles.

[muitobem100]

I have a pull up bar and for 18 months I couldn't do a dead hang pull up. Six weeks after using this method I did my first dead hang pull up. Negative pull ups work!

[lamerbill]

jumping up to the bar is better cuz since ur doing a little at a time anyway, u might as well work your legs, abs, knees and ankles

[TheConfusedHippie]

mfw you retards don't even watch far enough into the video to see him explain that you should switch to different grips.

Watch the whole video BEOFOARE YUO STArT COMPLAININIG DEET THEES R CHINUPS NOT PULLUPS BAAAWWW.

ffs.

[EllipticalTrainers]

Cool video! :)

[BMunich16]

guys shut the hell up about whether its a chin up or pullup, you can use this technique with either

[deathpiggy1]

sorry kids, this is called a CHIN up, not a pull up... a pull up is when ur palms are facing away from u.. gg no re

[ThePunjabdholi123456]

if some one could do 100 pull ups or chin ups how strong would they get?? if they do it routinely ?

[maeishoj]

Guys is it more effective to do negative pull ups, or just assisted pull ups (with a chair a little far from u)? i can do a few pull ups (like 5) but then I'll get more tired so I can't do many reps.. I am doing p90x and I was wondering which way is best for me to get the necessary strength to do pull ups.

[DahBigBadWolf]

but hes holding the bar like hes doing a chin up?

[Liel214]

CAN I JUST JUMP INSTEAD OF TAKING CHAIR?

[13andincrediblycut]

I can also do one-armed pull ups for reps from 100% dead hang using no momentum OR kipping AT ALL whatsoever. :P

[13andincrediblycut]

im 13 only and i can do 73 perfect dead hang pull ups ina row no stop. :)

[hamza1991]

@13andincrediblycut - you don't stop do you? I've seen the same comment by you on like 10 different pull up exercise videos. do you want a youtube medal you stupid little kid, go drink your milk and cookies

[muitobem100]

@hamza1991 Well said!

[97459579]

he must be really smart

[1Hasni1]

on what area of muscles does this exercise focus on ?

[208fern]

@1Hasni1 Do them and you'll find out when it burns

[1000rtodd]

@1Hasni1 your penis

[chiconspiracy]

@ozzynirvana666

3-4 times a week, he would do something like 5 sets of negatives.He counted down, between 5-8 seconds, and tried to get to 5 reps. When he started falling too fast, he would rest for 2-3 minutes. Eventually, he was able to do a pullup again, and did sets of one pullup until he couldn't.

[Jerrad760]

Negatives are a great beginner exercise for people that unable or can only do a few pull ups.

[gosciu555]

Anybody who has ever had trouble doing pullups will attest that doing negatives helps *a lot.* Especially if you're undertrained, you body, all the ligaments etc. are not strong and not used to bearing that kind of load. Doing negatives makes your body that much more safe and solid along the chain.

[HerroHerrar]

how many of those untill i can do one?

[RetroMousee]

@HerroHerrar lol it doesnt work that way

[girbaudGzus]

can u stretch tendons and ligaments hanging all the way down?

[RITH5150]

good advice .thanks for posting. hope it helps me.

[Godlikehenry]

Negatives are good way to improve your ability to do pull ups. However, just make sure not to over do them. Negative techniques put tremendous amount of pressure on your muscles and ligaments that are underdeveloped. You might want to alternate your pull up exercises with assisted pull up machines and negative pull up on a different day.

[weeziee09]

for people who are wondering about pull ups, just take the following advice

if you cant do 12 comfortable pull ups, with good form, dont lift weights.

get good at pull ups and push ups, then move on to weights.

[Godlikehenry]

@weeziee09 THEN I WILL NEVER GET TO LIFT WEIGHT FOREVER IN MY LIFE!!!

[weeziee09]

@Godlikehenry

[chiconspiracy]

@Godlikehenry

If they're going to be assisted, i suggest band assisted. Much better than the assisted pullup machine. Jumpstretch or IronWoody have great bands for that.

[realpadrone]

@rockfunker25: This is a power rack, used for weightlifting. (All those holes are so you can rest a barbell at various heights.) If you have access to a power rack, it works very well for pull-ups, but it's probably too expensive to buy one if you just want it for pull-ups.

[fishchick72]

this is very helpful--if I do these everyday how long should I expect it to take me to be able to do a pullup?

[mlebert]

Negatives work because your muscle fibres are stronger once contracted- you may not be able to pull your entire bodyweight up but it is likely you can lower it. You are still developing grip and tendon strength and getting your muscles used to holding and lowering your entire bodyweight which will in turn help get you stronger and prepare you for pullling up. Once you can do a single pullup then do 9 negatives. Soon you will get 2 and 8 and so on.

[DubStepBangers]

@spotdathief - Instead of responding without hesitation, stating that this exercise is useless, take a minute to do a bit of research on these type of exercises.

[spotdathief]

okay. dont get offended.

[chiconspiracy]

You have no idea what you're talking about. Negatives are a proven way of improving strength to the point where an individual can do actual pullups. It's used in rehab for athletes, and even the military. My brother became very ill during Marine Basic Training, and had to negative pullups due to strength loss. He went from being able to do no pullups to 7 in a month. Tell him it's useless.

[jiroubu]

@chiconspiracy

ALPHA AS FUCK

[MrLag1337]

@chiconspiracy not only does he not know what he is talking about, he calls it a pull up when he is actually doing a chin up grip lol

[lopside0]

@MrLag1337 go e-lift harder. 

[matiasca1]

Buen video pues

[bloodninja5]

i can do pull ups 37 times

[RhysL96]

I'm 13, weigh about 11 stone and im 5'10

i do 10 pull ups and 20 press ups every night and i also eat loads but i have gotten to a point where my muscles arent getting bigger, just more ripped... i want to know exactly what pull ups do as in increase biceps etc and also any other exercises that help bulk up without use of weights.. thanks :D

[AFreeKurdistan]

Increase primary your back and biceps. It will gain you what some people call wings, or latisimus dorsi.

Do chin ups too, pull ups, commandos, diamond pushups, handstand pushups, squads without weight etc.

[RhysL96]

thank you.. what are commados tho? or diamond push ups ? :S

and i can do about one handstand pushup then i die lol

[AFreeKurdistan]

Commandos... i think they are called, is like a pull up but where you are hanging with the sides of your body... first pulling up on one side then pulling up another..

Diamond push ups are where you place your hands as if it was a diamond or square.

[kawnra]

you weigh as much as 11 stones?

[RhysL96]

yeh.. im quite big for my age, and bulky.

[Sc0ttW4re]

Try Lifting Weights, If your not used to lifting lift something your comftable with,

Do 8-10 Reps, 3-5 Sets.

Im 15 now I have been doing that for a while ( 2 years )

Any adivce you can give me Thanks!

Hope This helps

Helping Magiclly

[TCreptile]

Theres only a certain amount you can do with bodyweight, just make sure you have a calorie surplus (Around 3000 cals a days for 11 stone), with plenty of protein, and start adding a bit of weight. Anything will do really, just strap something to your feet or back. When you can do 10 or 20 reps with it, add more weight. That's the only way to keep growing in size.

[GangsterG2]

oo i know you need a belt to put on your waist and you can add weight on it so you'll gain muscle

[MrSmudger687]

Do more pull ups then...lots more

[wtfboy2]

i can do about 4 pull ups but could i do these a lot and some pull ups and get better results?

[DjRodimusPrimeXyZ]

Thanks for the vid. This is just what I needed, I just got the Iron Gym Extreme last weekend, I cant do a Pull up to save my life, LOL. The chair makes sense, Im going to try that for sure. I highly recommend anyone to get the Iron Gym Extreme, even though I cant do a pull up yet, I been trying everyday since I got it, and I feel my stomach getting tighter, Im getting results just by trying and its awesome.

[ToxicBarracuda]

The gym I go too has a chin - Dip assister. you do a proper chinup, but you use the weights to take of some of your weight. Im not exactly a slim-jim myself and I am the same as you with chin ups, Im trying to work down the weights to get better, but I think this exercise is good if you dont have one.

[Artun]

I started doing chin-ups today. I could do 3 normal chin-ups in the first set. Then I added 3 negative chin-ups to the same set. When doing negatives I find myself swinging back and forth while lowering myself slowly. Is this a balance issue? Is it about lack of strenght? Maybe I just have to get used to doing chin-ups, but I wanted to ask anyway.

[chuamillionaire]

hope the iron gym wont break on me..thanks for the tips!

[MIchaelC1995]

how many negative pull ups b4 i can do at least 1 regular pull up???

[carth101]

i weigh like 140 something and im 15 right now is this a good work out?? and my height is like 5'8, 5'9

[blackbart1911]

If u cant increase your pull-up skill try to continue with negative repetitions BUT use an extra weight (for example a heavy knapsack).

The idea, applicable to almost every exercise, is to use an extra weight in the eccentric (negative) phase.

When u will be able to perform a decent set of pull-ups you can use this method again (not so often) to increase your strenght.

[solid96snake]

umm chin ups much easier they focus the bicep and forearm more pullups focus the back more and many ppl lack back muscle thats why pullups are so hard

[chugshhh]

ive got the bicep and the back but i weight 250 pnds and i cant do a fuckin chin up

[financialfit]

This video is great. I weigh 240 now, but started at 269... FAT! I started doing negative chin ups/pull ups, then eventually got to do 1 then more, etc. Now I can do 18 Chin ups and pull ups on my 1st set. Then I drop down to like 8 on the second... can't do more. But negatives are a huge help at first.

[MusicianX2]

I can't do pull ups.

Chin ups are generally easy.

I'm tryna improve on my pull ups.

I wanna do at least one before the weekend hahaha.

[anyonecan12345]

ANY SUGGESTIONS?

I have a lot of trouble with pull ups. I find that it requires a lot of bicep/back strength. The irony is that I have no trouble with rowing & sitting pull down exercises (both working the back/biceps) lifitng as much as I weigh! I don't understand why, if I can exercise my biceps/back like this, I should have so much trouble doing regular pull ups. I can barely do 5. some help?

[Sploosh182]

i dont do any high active sports but i can stil do alot so i guess sometimes you have natural skill

[solid96snake]

thers no such thing as natural skill ahahah wen it comes to strength mate

[LefkiosPower]

pull ups are for lats-back chin ups are for biceps!!!

It depends on what you want biceps or lats?

[sagorevach]

this is shit, pull UP goddamn it!

[lassi666]

i guess that helps somehow but i looks bit retarded

[Akus4ever]

dis guy neva even done pull ups

[ekiezama]

is my favorite excercise , if u not got stamina and natural power is very difficolt , i see many guys they not able to do even a single pull ups or chin ups , i do very well , at the end i add some negative wich brings me to pump my muscle until the end

[Akus4ever]

trust me i go 2 da gym nd i've seen so many people (mostly skinny) do push ups very well

[andig4]

Im a big guy about 95kg 6 months ago i weighed 130kg but i still find it hard to do a pull up i havent got much fat anymore im just a big boned guy ive got big arms but ive never done 1 befor thats the only reason y i cant do it i guess i need to start from negatives

[karitsavlo]

start from lifting weights to increase the muscle in your back ;) what is your height?

[andig4]

Im 6ft 1

[teleostomi]

I have a question. What's the point of splitting a negative training with the positive one?

[bossoholic]

Its mainly for people that cannot do pull-ups, so they can get to where they can do them fully

[pugzta09]

good to see someone agrees with the way i train

[CoolKidinTown07]

how long does it take till u can do pulls ups?

[Mcnugget556]

it should take a few weeks, maybe 6 or so idk

[jaquelefaque]

i ve never expected that negative chin ups are that hard. if you do them without a chair by jumping their are even harder.

[Paintbalinouterspace]

hey im 13 and 90 pounds i dont gain wait by eating and it takes me along time to gain muscle.. i need tips to gain muscle quicker

[chilledkirby]

You have a super-fast metabolism that will eventually wear off.

My advice: Work your muscles a lot, and eat extra protein.

[Sabretooth335]

nice vid, i'm up to about 25 chin ups now :)

[rampagehockey21]

im 14< 110 lbs. and i can do 10 consecutive pull ups, i did them every day and in about a week or so i could do ten

[silas4892]

when i was 14 i was 160 pounds

[bloop704]

man

i cant even do those

when i move my feet from the chair i just fall

any advice u have for me

[samurphy]

You could try inverted push ups. Lay on your back, and position a bar over you at less than arm's reach. (MacGuyver something up, if you have to.) Grab the bar, and keeping your body straight, pull yourself from the ground to the bar, and lower slowly, keeping your body straight as a board the whole time.

Alternatively, you can find a gym with a lat pulldown, or assisted pull up machine. Same motion as a pull up, but with lower weight than your body weight, to build strength.

[johntyc]

thanks for the idea.

[Serpreme]

Good stuff.

[ParkourSteyr1]

good tutorial=)=)

[smcneal057]

Thank you I needed to know this.

[roszposa]

He said this will give you the strenght to bill up to regular pull ups