Pull-up (negative)

How to do it

Brace your abs and keep the ribcage stacked over the pelvis throughout.

1. 1

   Grab the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.

2. 2

   Use a box or jump to get to the top position of the pull-up with your chin above the bar.

3. 3

   Slowly lower yourself down with a controlled motion, taking 3 to 5 seconds to reach the bottom.

4. 4

   Once fully extended, step back onto the box or ground.

5. 5

   Repeat for the desired number of reps, focusing on the negative phase of the movement.

Common mistakes

• ✕Shrugging the shoulders toward the ears
• ✕Bending the knees and swinging downward
• ✕Piking the hips forward during the descent