Execution
How to do it
- 01
Get into the top position, chin above the bar, using a stable support (step, sturdy chair).
- 02
Shoulders down, abs braced, legs still.
- 03
Lower yourself as slowly as you can until your arms are straight.
- 04
Return to the top position with the support: do not pull yourself up.
Dropping at the end: keep the descent controlled all the way down. Muscle soreness is more likely with this exercise.
Sources: ACE — 4 Moves to Help You Master the Pull-up, ACE — Pull-ups. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It is a vertical-pull step when the descent can be controlled but the full pull-up is not yet the right variant.
Jumping to the bar or using an improvised support changes the setup risk; the engine refuses to assume that access.
Real requirements
Configurations kept genuinely separate
One pull-up bar
3–6 repetitions- Equipment
- One pull-up bar
- Supports and space
- full clearance around the pull-up bar; a stable way to reach the top position
- Setup
- 80 s
- Planned work
- 45 s
- Planned rest
- 120 s
- Planned sets
- 1–3
- Complete budget
- 160–490 s