Chin up (izometric and negative)

Master the chin-up with this isometric and negative progression. Build incredible upper body strength by holding at the top and slowly lowering down.

AdvancedBack Body weight

Movement: Compound
Force: Pull
Per set: 2 min
Rest: 3 min

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Description

An upper body exercise where you pull your body up to a bar, hold the position for a few seconds (isometric), and then slowly lower yourself down (negative).

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How to do Chin up (izometric and negative)

01
Setup
Stand directly under a chin-up bar, gripping it with a supinated (palms facing you) grip, hands shoulder-width apart.
02
Setup
Jump or step up to the bar so your chin is already above the bar, with your chest close to it and elbows fully flexed.
03
Hold this top position, keeping your core engaged and shoulder blades retracted, for the prescribed isometric duration.
04
Slowly and with control, lower your body down over a 3-5 second count until your arms are fully extended at the bottom.
05
Once your arms are straight, release the bar or assist yourself back to the top for the next repetition.

Tips

Focus on engaging your lats by thinking about pulling your elbows down towards your hips during the entire eccentric (lowering) phase.
Maintain full body tension throughout the entire movement, from your core to your glutes, to control the descent and prevent swinging.
Vary your isometric hold time and negative descent speed to progressively challenge your muscles as your strength improves.
If unable to jump to the top, use a box or bench to safely get into the starting position for each repetition.

Common mistakes

Dropping too quickly: Control the negative phase by resisting gravity for the full 3-5 second count to maximize time under tension and strength gains.
Losing core tension: Keep your abdominals braced and avoid arching your lower back excessively during the hold and descent to protect your spine.
Shrugging shoulders: Actively depress your shoulder blades away from your ears to properly engage your lats and protect your shoulder joints.

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Questions

Is Chin up (izometric and negative) good for beginners?

Chin up (izometric and negative) is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Chin up (izometric and negative)?

You need Body weight to perform Chin up (izometric and negative). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Chin up (izometric and negative)?

Focus on engaging your lats by thinking about pulling your elbows down towards your hips during the entire eccentric (lowering) phase. Maintain full body tension throughout the entire movement, from your core to your glutes, to control the descent and prevent swinging. Vary your isometric hold time and negative descent speed to progressively challenge your muscles as your strength improves. If unable to jump to the top, use a box or bench to safely get into the starting position for each repetition.

What are common mistakes when doing Chin up (izometric and negative)?

Dropping too quickly: Control the negative phase by resisting gravity for the full 3-5 second count to maximize time under tension and strength gains. Losing core tension: Keep your abdominals braced and avoid arching your lower back excessively during the hold and descent to protect your spine. Shrugging shoulders: Actively depress your shoulder blades away from your ears to properly engage your lats and protect your shoulder joints.