The Negative Pull-Up
The negative pull-up is a great way to start with pull-ups, even if you can’t do a single rep.
The technique is relatively simple.
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1. Bring a chair or a bench under the pull-up bar, then carefully climb onto it and grab the bar with your hands, and your feet steady on the bench.
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2. Slightly jump to reach the upper pull-up position, e.g bring your chin above the bar and bend your knees so your feet won't rest on the chair anymore.
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3. Then, only with your own strength, lower your body down slowly until your arms are fully extended.
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4. Then, step on the chair with your feet
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5. Repeat for as many reps as desired
The next step is to start doing assisted pull-ups on an assisted pull-up machine or with resistance bands. Read more at Dead hand pull up normal grip.
