How to do it
Descend slowly for a strict two-second count.
- 1
Grip the pull-up bar with a wide overhand grip.
- 2
Hang from the bar with your arms fully extended.
- 3
Pull yourself up until your chin is above the bar level.
- 4
Lower yourself back down to the starting position with control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on pulling your elbows down and back to fully engage your lats and minimize bicep involvement.
Common mistakes
- ✕Kipping the legs to generate momentum
- ✕Stopping short of full arm extension
- ✕Shrugging the shoulders toward the ears