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Negative Chin-Up
- 1 - Stand on a box or bench beneath a pull-up bar and grip the bar with palms facing you, about shoulder-width apart.
- 2 - Step or jump up until your chin is above the bar and your elbows are fully bent, starting in the top chin-up position.
- 3 - Brace your core, keep your chest lifted, and pull your shoulder blades slightly down and back.
- 4 - Slowly lower your body under control, taking 3–8 seconds to descend.
- 5 - Continue lowering until your arms are fully extended while maintaining shoulder control and avoiding a sudden drop.
- 6 - Step back onto the box to return to the top position rather than pulling yourself up, then repeat for the desired number of repetitions.
