Build the strength for your first chin-up by owning the way down.
Fight gravity the whole way down, the slower the descent the bigger the payoff.
This drill splits the chin-up in half and trains the half you are strong enough for, the band helps you reach the top, then you lower under full bodyweight as slowly as your back and biceps can manage. Muscles are strongest lowering a load, so negatives let you train the complete chin-up range before you can pull a single full rep. It earns its place as the proven bridge from zero chin-ups to your first strict one.
Aim for three to five seconds from chin over the bar to a dead hang, fighting the whole way. If you are dropping in under two seconds, do fewer reps per set, quality of the descent is the entire exercise.
The band is your lift up, you stand a foot or knee in the loop to help get your chin above the bar, then take the assistance away and lower unassisted. The band never helps the negative itself, that part is all you.
With two or three short sessions a week of slow negatives, many people pull their first strict chin-up within several weeks. Test occasionally, and when the negatives feel controlled the whole way down, you are close.
