Negative Pull-Up

How to do it

Starting position

1. Place a sturdy chair or box under the bar.
2. Grip the bar slightly wider than shoulder-width with your palms facing forward.
3. Step onto the chair so your chin is above the bar.

Movement

1. Hang with your feet off the floor and slowly extend your elbows to lower down.
2. Start with 3-5 seconds and build up to 10 as you get used to it, lowering until your arms are fully extended.
3. Once you are all the way down, step back onto the chair to start the next rep.

Breathing

Keep breathing steadily as you lower down; do not hold your breath.