Chin Up (Isometric and Negative)

Instructions

1. Grip a pull-up bar with an underhand grip, hands shoulder-width apart.
2. Jump or step up so your chin is above the bar and hold the isometric position for the prescribed time.
3. From the top position, slowly lower yourself down in a controlled negative, taking 3-5 seconds.
4. At the bottom, hang with arms fully extended.
5. Jump or step back up to repeat the isometric hold and negative.