Negative pull-up

Backeasyrepspull-up bar and a box

Starting at the top of a pull-up (reached by jumping or stepping up from a box), the body is lowered as slowly as possible, over 3-5 seconds, to a straight-arm hang.

How to do it

1. Stand on a box (or the floor if the bar is low enough) under the bar; grip it overhand, slightly wider than shoulder width.
2. Jump or step up so the chin is above the bar, elbows fully bent and by the ribs; feet leave the box. Hold for about 1 second.
3. Lower the body slowly and steadily for 3-5 seconds by straightening the elbows; body stays still, no swinging.
4. Reach a full hang with straight arms, then put the feet back on the box/floor and repeat.

Muscles worked

Main: lats
Supporting: biceps, forearms, traps, shoulders