Lowering from the top
Start at the top of a pull-up and lower yourself as slowly as you can to straight arms.
Loads the whole pull-up range under control. Lowering is stronger than lifting, so it is usually possible well before a strict pull-up is.
Starting dose: 3 × 3–5, resting 120 seconds between sets. Four to five seconds down.
You need a bar.
Step 5 of the pull-up progression, from a hang to a strict pull-up (7 steps).
How to do it
- Step or jump to the top of a pull-up from a box.
- Lower yourself slowly, taking four to five seconds to reach straight arms.
- At the bottom, set the shoulders down for a moment, then step back onto the box. Do not pull back up.
Think about
- Count five on the way down
- Even speed — no sudden drop at the bottom
- Shoulders down at the end
Watch for
- Dropping quickly through the last third
- Kicking to slow down
Easier: Lower only from the top to halfway, or with a band.
Harder: Band-assisted pull-ups.
What it works
- Latissimus dorsi
- Teres major
- Brachialis
- Biceps
- Lower trapezius
- Triceps, long head
- Latissimus and teres major tendons
- Long head of biceps tendon
See all of them on the body model →
Checking it on camera
From the front, two to three metres away, whole body and bar in frame, including the box. See it in the filming guide.
The pain rule
- 0–3 out of 10 during the drill: fine, carry on.
- 4–5: do less — a smaller range, fewer reps, or the easier version.
- 6 or more: stop that drill for today.
- Worse the next morning than before the session: that session was too much. Step back.
- 6 or more on waking, any morning: rest the shoulder that day.
Sharp or catching pain, or pins and needles, means stop regardless of the number.
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Where it is used
- Phase 2 — Own the top and the way down — Shoulder: kipping works, strict pull-ups do not
- Phase 3 — Strict again — Shoulder: kipping works, strict pull-ups do not