Bodyweight Training

Negative Chin-Up exercise

A bodyweight exercise focusing on the lowering phase of a chin-up to build pulling strength.

Negative Chin-Up exercise demonstration

How to perform Negative Chin-Up

  1. Grip a pull-up bar with palms facing you, hands shoulder-width apart.
  2. Use a step or jump to bring your chin above the bar.
  3. Slowly lower yourself down under control.
  4. Keep your core engaged and shoulders down.
  5. Descend all the way to full arm extension.
  6. Repeat for desired reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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