Negative Pullups Vs. Assisted: Unlocking The Truth Behind Muscle Growth

Negative pullups and assisted pullups are two popular exercises for building back strength. Both exercises have their own unique benefits and drawbacks. In this blog post, we will compare negative pullups vs assisted pullups, so you can decide which exercise is right for you.

What are Negative Pullups?

Negative pullups are a bodyweight exercise that involves lowering yourself from the top of a pullup bar to the bottom. The eccentric or downward phase of the movement is emphasized, while the concentric or upward phase is assisted by gravity. Negative pullups are a great way to build strength and muscle mass in the back, biceps, and forearms.

What are Assisted Pullups?

Assisted pullups are a bodyweight exercise that involves using a machine or resistance band to help you lift yourself up to the top of a pullup bar. The amount of assistance can be adjusted to make the exercise easier or harder. Assisted pullups are a great way to build strength and muscle mass in the back, biceps, and forearms for beginners or those who are not yet strong enough to perform full pullups.

Benefits of Negative Pullups

• Increased strength: Negative pullups are a great way to build strength in the back, biceps, and forearms. The eccentric or downward phase of the movement is more challenging than the concentric or upward phase, which helps to build more muscle mass.
• Improved muscle activation: Negative pullups activate more muscle fibers in the back, biceps, and forearms than concentric pullups. This is because the eccentric or downward phase of the movement requires more force to control the body’s descent.
• Reduced risk of injury: Negative pullups are a relatively low-impact exercise, which makes them a good choice for people who are recovering from an injury or who have joint pain.

Benefits of Assisted Pullups

• Easier to perform: Assisted pullups are easier to perform than negative pullups, which makes them a good choice for beginners or those who are not yet strong enough to perform full pullups.
• Progressive overload: Assisted pullups can be made more challenging over time by gradually reducing the amount of assistance. This allows you to continue to build strength and muscle mass.
• Increased range of motion: Assisted pullups can help you to increase your range of motion in the pullup exercise. This is because the assistance helps you to reach the top of the bar, which allows you to work through a greater range of motion.

Which Exercise is Right for You?

The best exercise for you depends on your individual fitness level and goals. If you are a beginner or you are not yet strong enough to perform full pullups, assisted pullups are a great way to start building strength and muscle mass. Once you are able to perform full pullups, you can switch to negative pullups to continue to build strength and muscle mass.

How to Perform Negative Pullups

To perform negative pullups, follow these steps:

1. Start by standing on a box or platform that is high enough so that you can reach the pullup bar with your arms fully extended.
2. Grip the bar with an overhand grip, shoulder-width apart.
3. Pull yourself up to the top of the bar.
4. Slowly lower yourself down to the starting position, controlling the movement with your back and biceps.
5. Repeat for 8-12 repetitions.

How to Perform Assisted Pullups

To perform assisted pullups, follow these steps:

1. Start by attaching a resistance band to the pullup bar.
2. Stand on the band with your feet shoulder-width apart.
3. Grip the bar with an overhand grip, shoulder-width apart.
4. Pull yourself up to the top of the bar, using the resistance band to assist you.
5. Slowly lower yourself down to the starting position, controlling the movement with your back and biceps.
6. Repeat for 8-12 repetitions.

Variations of Negative Pullups and Assisted Pullups

There are many different variations of negative pullups and assisted pullups that you can try to make the exercises more challenging or to target different muscle groups.

• Weighted negative pullups: Add weight to your body by wearing a weight vest or by holding a dumbbell between your feet.
• Banded assisted pullups: Use a resistance band to assist you with the upward phase of the movement.
• Wide-grip negative pullups: Grip the bar with a wider-than-shoulder-width grip to target the outer back muscles.
• Close-grip assisted pullups: Grip the bar with a narrower-than-shoulder-width grip to target the inner back muscles.

Safety Tips

• Warm up before performing negative pullups or assisted pullups. This will help to prevent injuries.
• Use a spotter when performing negative pullups. This will help to prevent you from falling if you lose your grip.
• Don’t overexert yourself. If you feel pain, stop the exercise.

The Bottom Line: Negative Pullups vs Assisted Pullups

Negative pullups and assisted pullups are both effective exercises for building back strength. The best exercise for you depends on your individual fitness level and goals. If you are a beginner or you are not yet strong enough to perform full pullups, assisted pullups are a great way to start building strength and muscle mass. Once you are able to perform full pullups, you can switch to negative pullups to continue to build strength and muscle mass.

Common Questions and Answers

Q: What is the difference between negative pullups and assisted pullups?

A: Negative pullups emphasize the eccentric or downward phase of the movement, while assisted pullups use a machine or resistance band to assist you with the concentric or upward phase of the movement.

Q: Which exercise is better for building strength?

A: Both exercises are effective for building strength, but negative pullups are more challenging and may lead to greater strength gains.

Q: Which exercise is better for beginners?

A: Assisted pullups are a good choice for beginners because they are easier to perform than negative pullups.