Chin-Up Isometric And Negative

Muscles worked

Setup

1. Place a box or use a wall to step up so your chin is already above the bar.
2. Grasp the bar with an underhand (supinated) grip, hands shoulder-width apart.
3. Depress your shoulder blades and engage your core before taking your weight off the support.

How to do it

1. Step off the support and hold your chin above the bar, squeezing your shoulder blades together for the prescribed isometric duration.
2. Inhale and begin lowering your body as slowly as possible (aim for 4-6 seconds) until your arms are fully extended.
3. Exhale as you reach the bottom of the movement and release the bar.
4. Step back onto the support to reset for the next rep rather than pulling yourself back up.

Form checklist

• Keep your chest up and shoulders pulled away from your ears throughout the descent.
• Maintain a rigid core and 'hollow body' position to prevent swinging.
• Ensure you reach a full dead-hang at the bottom of every rep.
• Keep your elbows tucked in front of your body rather than flaring them to the sides.

Pro tips

• Squeeze the bar as hard as possible to increase neural drive and forearm recruitment.
• Think about pulling your elbows down into your back pockets during the isometric hold to maximize lat engagement.
• Focus on a consistent tempo; do not speed up the descent as you get closer to the bottom.

Make it harder

• Increase the negative phase duration to 10 seconds per rep.
• Add a pause for 2 seconds at the midpoint (90-degree elbow bend) during the descent.

Frequently asked

What muscles does the chin-up isometric and negative work?

The chin-up isometric and negative primarily targets the biceps, lats, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the chin-up isometric and negative?

The chin-up isometric and negative uses pull up bar.

Is the chin-up isometric and negative good for beginners?

The chin-up isometric and negative is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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