Negative Pull-Up Walk the Plank Fit Drills Exercise


For this exercise you need a horizontal bar or similar structure where you can pull yourself up with the back of your hands facing you. You will also need a chair or similar support which allows you to climb up and start the exercise from the top position of the pull-up without pulling yourself up first

Start Position

Standing on the chair grab the bar with the back of the hands facing you and about shoulder width or slightly wider


Tighten the grip of your hands. Slowly let the body down towards the ground. Pull the shoulders back and down first of all to make the movement really slow and controlled

End Position

Release the hands once you stand on the floor


Walk around and climb up to the chair again


Back to the start position. Repeat for the planned number of times


Strengthen the upper body muscles especially latissimus back muscles and the biceps on the front of the arms