NEGATIVE PULL UP
Negative reps will help you achieve the strength and neuromuscular recruitment required to perform a strict pull-up. Stand on a box and take the proper grip on the bar. Jump straight up to get your chin over the bar and hold here, elbows down and shoulder blades retracted. Lower down slowly, taking as much time as you can to descend, even pausing at different levels if you can manage. Drop from the bar, shake out your arms and then repeat.