Lat activation is vital in achieving a strict pullup. Focus on feeling the lats through each movement. The Scap Pullups prime the stabilizer muscles to engage and allow the lats to be active. Banded Pull-downs will isolate the lats & help you feel the contraction. Ring Rows put it all together in a compound pulling motion which transfers over to the Pullups.
We always mention tension when we talk about the strict pullup. It’s that important. Not just arms ー your entire body is involved, and a locked core & squeezed glutes make this (and almost any) movement simply easier. The best way to keep your core engaged is by placing the feet forward and holding a hollow throughout the movement. If your body wiggles around, moving it with control becomes much more difficult.
Quality of movement is top priority when working on Pullups. Keep them strict & the movement crisp. With the negatives, spread out the 3 sec over the entire movement, working the full range of motion.