Pull-up flexed arm hang/negative 1-2 reps: Get your chin over the bar and hold for as long as you can. Slowly lower yourself to the down position to a five-second count. Pull-down machine: 3-5 ...

Exercises like the lat pull-down and inverted row activate and strengthen the pulling muscles, ... Negative pull-up 3-5 secs to lower 3 x 5. Lat pull down 3 x 8-10. Two-minute rest in between sets.

One is known as negative pull-ups. ... ”It’s like a pull-up, only you pull down a bar connected to a weight stack while seated, rather than pull yourself up,” Kaptain says.