Negative Pull-Up

Execution

1. Step up onto the box and get into the top position with your chin over the bar and your chest close to it.
2. Take both feet off the box, brace your belly and hold that top position for 1-2 seconds.
3. Inhale and lower as slowly as you can, aiming for 5 seconds over the whole descent.
4. Keep both shoulder blades pulled down the whole way instead of letting them ride up at the end.
5. Touch down on the box, step back up and repeat, doing 3-5 reps a set.
6. When the 5-second lower stays controlled, try the way up: the chin-up first, then the overhand pull-up.

Quick cues

• Five seconds down every rep.
• Blades stay down all the way.
• Step onto the box, do not jump.
• Three to five reps is a set.
• The last stretch is the valuable part.

Common faults

• Fault: Dropping through the whole range in one second

  Fix: Start with a 3-second target and add one second each week, counting out loud.

• Fault: Jumping up to the bar instead of stepping onto the box

  Fix: Use a taller box or add a plate under it until you can step into the top position.

• Fault: The shoulders shooting up to the ears at the end of the lower

  Fix: Stop near full extension, hold the blades down for one beat and only then release.

• Fault: Doing 10 reps a set, so the last three are free-falls

  Fix: Cap it at 3-5 reps a set and take a full 2 minutes between sets.