Chin up negatives

Negatives are when you perform the eccentric part of an exercise in a slow controlled manner. In the case of chin ups and pull ups, it’s the decent part of the movement. Negatives are great exercises for activating the muscles required to perform a full pull or or chin up.

Exercise Details
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  • Muscle Groups
    Back ,   Biceps
  • Equipment

Chin up negatives Guide


Use a pull up bar that you can grab overhead with your feet planted firmly on the ground or a stable surface. You should be able to bend your knees slightly and still be able to grasp the bar. If the bars are too high, find something sturdy you can stand on like a sturdy bench or plyo box. You can also perform this exercise with gymnastics rings adjusted to the appropriate height.

  1. Grasp the pull up bar with a reverse grip (palms facing you) at shoulder width
  2. Pull your chin above the bar, you can jump with your legs to help you get above the bar
  3. As slow as you can, lower yourself to the starting position
    1. Keep your elbows in close to your body, squeeze your core and arm muscles to slow your decent and maintain balance
    2. Count in seconds how long the negative movement takes and log it in your journal
  4. Jump back up to chin above the bar and repeat
  5. Repeat the negatives for required number of reps

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