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Negatives are extremely helpful in building strength, working up to exercises/weight and beating plateaus. Negatives are where you focus on the negative part of a movement by using very heavy weights (more than your 1 rep max) and a very slow movement. Spotters are needed for almost all types if negatives, so if you train alone, don’t bother with these – you’ll do yourself an injury. Good examples of negatives are bench press, barbell preacher curl, close grip bench, pull ups (jumping up and slowly lowering) and leg extension.

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