Build Back Strength With Your Body Weight

Find out why STACK Expert Bill DeLongis prefers bodyweight back strengthening exercises to their barbell or dumbbell counterparts.

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Negative Pull-Ups

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Lowering slowly keeps tension on your muscles for a longer period of time, stimulating rapid growth and strength gains.

Sets/Reps:Â 3Ã5

Lowering slowly keeps tension on your muscles for a longer period of time, stimulating rapid growth and strength gains.

Jump up and grasp pull-up bar so chin is above bar
Lower body for 5 counts
Repeat for specified reps

Sets/Reps: 3×5

Photo Credit: Getty Images // Thinkstock

Updated: January 12, 2013

Bill DeLongis - Bill DeLongis, CSCS, is the assistant director of speed, strength and conditioning at Stony Brook University, where he works with baseball, volleyball, men's lacrosse, women's basketball and football. He is the former head strength and conditioning coach at Converse College (Spartanburg, S.C.), where
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