Negative Chin-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Pectoralis Major
• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Step on a box or jump so your chin is above the bar, holding an underhand grip at shoulder width.
2. Take the weight with your arms and start lowering your body slowly.
3. Take 3 to 5 seconds to lower to a full straight-arm hang.
4. Step back up to the box to reset between reps.

Cues

• Slower is better; fight gravity the whole way.
• Keep the shoulders down.

Common mistakes

• Dropping quickly in the last third.
• Skipping the full hang.
• Doing too many reps and losing control.

Alternatives

• Chin-Up
• Assisted Chin-Up