Bodyweight Training

One-Arm Chin-Up Negative exercise

A bodyweight drill to build strength and control for one-arm chin-ups, focusing on the lowering phase.

One-Arm Chin-Up Negative exercise demonstration

How to perform One-Arm Chin-Up Negative

  1. Use a pull-up bar and start with your chin above the bar using one arm.
  2. If needed, use the other hand for assistance on the bar or a support.
  3. Slowly lower yourself down with one arm.
  4. Keep your body steady and controlled.
  5. Fully extend your arm at the bottom and repeat.

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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