Step or hop so your chin starts above the bar, then lower yourself as slowly as you can until the arms are completely straight. Step back up to the top rather than trying to pull, and repeat.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
4 to 5 sets of 3 reps, aiming for a 5 to 10 second lower each time.
Eccentric work produces more next day soreness than usual, so start with fewer reps than you think you need. Step or box down at the end of each rep instead of dropping off the bar, and treat inner elbow pain as a reason to shorten the lowering rather than push on.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.