Position yourself at the top of a pull-up, chin above the bar. Use a box, jump, or assistance to get there.

Grip the bar with an overhand grip, hands shoulder-width apart.

Engage your core and back muscles.

Slowly lower your body in a controlled manner, focusing on resisting gravity.

Aim for a slow descent (e.g., 3-5 seconds) until arms are fully extended.

Step down or use assistance to return to the top position for the next rep.

Focus entirely on the lowering (eccentric) phase.