Negative Pull Up

How to do it

1. Stand on a box or jump up to reach the top position of a pull-up, with your chin above the bar and your hands gripping the bar with an overhand, shoulder-width grip. Your chest should be close to the bar.
2. Engage your core and slowly begin to lower your body down in a controlled manner.
3. Focus on controlling the descent for a count of 3-5 seconds (or longer if able), keeping your muscles engaged throughout the entire movement.
4. Continue lowering until your arms are fully extended at the bottom.
5. Once at the bottom, release the bar, reset, and repeat the process.

More lat exercises

Chin-Up

Pullups

Wide-Grip Rear Pull-Up