Flexion of the arms on the slope ► negative pull up

Individual work

When hanging from the horizontal bar (upper grip, back of hands pointing backwards), bend your arms so that your chin is level with the horizontal bar (arms almost at shoulder height) and slowly stretch your arms to lower your body towards the floor in a controlled manner until your arms are finally fully extended overhead (passive hang, full body stretch).

Attention:
Keep the whole body as stable as possible (body tension, no swinging/swaying).

Lighten:
Attach an elasticated band to the horizontal bar to place one or both feet in its loop.

Harden:
Additional weight.

Variant:
Grab the bar with an underhand grip (palm facing your face).

1 horizontal bar

1 elasticated rubber band ► Make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)