Chin-up Negatives
Starting Posture
Hang from the bar with hands shoulder-width apart, palms facing towards you.
How to Exercise
Slowly pull yourself up until your chin is over the bar, then lower yourself back down in a controlled manner. Focus on the lowering portion of the movement to build strength.
Breath Control
Inhale as you lower yourself down and exhale as you pull yourself up.
Common errors
Swinging the body to gain momentum, not lowering down in a controlled manner, and not fully engaging the muscles throughout the movement.
Weights
Body weight
Grips
Overhand grip with palms facing towards you
Variations
To make it easier, use an assisted chin-up machine or resistance bands. To make it harder, pause at the top of the movement for a few seconds before lowering down.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on engaging your back and core muscles throughout the movement. Keep your body straight and avoid using momentum to swing yourself up.
Cautions
Ensure the bar is securely fixed and can support your weight. Start with assisted chin-ups if you are unable to do a full repetition.