Chin-Up Negative
Slow lowering from the top of a chin-up with an underhand grip.
How to do it
- Set a box under the bar or get ready to jump up.
- Grip the bar underhand, shoulder-width apart.
- Get to the top so your chin is above the bar.
- Brace your core and cross your feet behind you.
- Lower yourself slowly over 3 to 5 seconds until your arms are straight.
- Step onto the support, return to the top and repeat.
Key technique cue
Jump to the top of an underhand chin-up, then lower slowly over 3–5 seconds.
Common mistakes
- ✕ Dropping with no control
- ✕ Swinging the body
- ✕ Jumping up too hard
- ✕ Fully relaxed shoulders at the bottom
Benefits
- ✓ Biceps and lat strength
- ✓ Preparation for full chin-ups
- ✓ Grip strength
Progression: from easier to harder
- Step 1 You are here
- Chin-Up Negative
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Step 2
About the exercise
The negative phase of the chin-up, where only the lowering is controlled. It builds the biceps, lats and grip, and helps you work toward your first full chin-up. Suited to those who cannot yet pull themselves up unassisted.
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