Fitness tip: Negative pull-ups/chin-ups are a great way to improve your ability to do unassisted pull-ups and chin-ups.
Today I did a slightly different technique where I lowered myself down 1/4 of the way and held for 3-5 seconds, and did the same at 1/2, 3/4, and finally to the bottom where I held for a few seconds and then repeated. I did these with 1) wide neutral grip pull-ups 2) chin-ups 3) close grip chin-ups
If you aren't able to pull yourself up, you can either jump up or stand on the safety bars/bench to get into position. You can also use a Smith machine or another fixed bar and do these and decrease the height of the bar as you get stronger. As I've said before, I find banded pull-ups/chin-ups to be ineffective as they provide you with assistance when most people don't need it, and the Gravitron/assisted pull-up machine allows you to relax your body so you do not get used to using your core and glutes, and in order to do unassisted pull-ups and chin-ups the use of your core/glutes is crucial.
Time under tension per set was approximately 45-50 seconds and I did 3 sets of each type so it was pretty brutal.