Demo & instructions
Negative Chin-Up
Also known as: Eccentric Chin-Up, Chin-Up Lowering
Instructions
The lowering half of a chin-up with palms facing you, done slowly from a jump or step to the top. The underhand grip gives the biceps more say, which most people find easier to control.
- Movement
- Vertical pull
- Type
- Compound
- Level
- Beginner
- Typical range
- 2–8 reps
Setup
- 1Use a box or a small jump to get your chin above the bar with palms facing you, hands about shoulder-width.
- 2Pull the shoulder blades down and squeeze the bar toward your chest.
Execution
- 1Lower yourself over three to five seconds, keeping the elbows in front of you.
- 2Continue until the arms are straight and the shoulders are still active.
- 3Step back up to the top and repeat.
Breathing
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
