Your shoulders should not raise up at all while doing this move. If you find your shoulders raising upward, you need to build more strength before moving on to actual pull ups.
You should keep doing this exercise each day until you can lower your body slowly. You should be able to control the speed of your body as you lower it. If you find yourself plummeting downward quickly, you’re not ready to do pull ups.
Start with hanging exercises. Do sets lasting about 20 to 30 seconds with one to two minute breaks in between. Do this every other day to build your muscles. Then, transition into body lowering exercises. Go for eight repetitions of lowering your body. Do two or three sets, and rest for a minute between sets. Do your sets every other day. As you feel comfortable, begin combining hanging and lowering exercises, remembering to take breaks in between. Eventually, you’ll find yourself feeling comfortable lifting your body and transitioning into a pull up.
Keep practicing this exercise every other day until you no longer struggle with it.
You can move on once negative pull ups become comfortable for you.
Once you can comfortable do three sets of 15 rows, you can move on to full on pull ups.
Talk to the doctor about any existing problems or concerns with your back, neck, shoulders, elbows or wrists.
