Take care with: shoulders, elbows
If you have trouble with your shoulders or elbows, check with a doctor or physio first. In the app we automatically swap this exercise for a gentler one when you report it.
Negative pull-up
How to
- 1
Grab the bar overhand, slightly wider than your shoulders.
- 2
Jump or step up from a chair into the top position with your chin over the bar.
- 3
Brace your core and lower yourself as slowly as you can, ideally over 3 to 5 seconds.
- 4
Lower all the way to straight arms, put your feet down and start the next rep from the top again.
Tips
Once you can do 5 slow negatives in a row, try your first full pull-up.
Part of these programs
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