How to perform Bodyweight Negative Pull Up with proper form

Starting Position

1. Get to the Top: Jump or step off a box until your chin is above the bar.
2. Grip: Hold a shoulder-width or slightly wider overhand grip.
3. Position: Chin over the bar, chest up, shoulders pulled down and back.

Movement

1. Lowering Phase:

   • Lower your body as slowly as possible, aiming for a 3-5 second descent.
   • Keep your shoulders engaged and resist the pull the whole way down.

2. Reset:

   • Once your arms are fully extended, step or jump back to the top position.
   • Repeat for the target number of controlled negatives.

Key Points

• Control the descent - the slower you lower, the more you build.
• Keep your shoulders down and back rather than shrugging up.
• Avoid dropping quickly at the bottom; stay tight until arms are straight.