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Negative Pull-Up
- 1 - Stand on a box or jump up to the top position of a pull-up with your chin above the bar.
- 2 - Grip the bar slightly wider than shoulder-width with your palms facing away from you.
- 3 - Brace your core, keep your chest lifted, and pull your shoulder blades down and back.
- 4 - Slowly lower your body under control, taking 3–6 seconds to descend.
- 5 - Continue lowering until your arms are fully extended while maintaining shoulder control.
- 6 - Step back onto the box or jump back to the top position without using momentum during the lowering phase.
- 7 - Repeat for the desired number of repetitions.
