What is Chin Up Negative?

The Chin Up Negative is an easy chin-up variation that focuses on a slow, controlled lowering phase. It primarily targets the biceps and upper back while also engaging the shoulders and forearms, making it ideal for building eccentric strength before full chin-ups.

How to Do Chin Up Negative

  1. Set up: Place a bench or step beneath a chin-up bar. Stand on it so the bar is at chest height and your feet are stable for stepping.
  2. Grip the bar: Grasp the bar with an underhand, shoulder-width grip; keep wrists neutral and squeeze the bar. Engage shoulders and brace your core before lifting.
  3. Start at top: Step or jump so your chin clears the bar, elbows bent and chest close to the bar. Retract shoulder blades and avoid shrugging.
  4. Slow descent: Control the eccentric: inhale and lower yourself slowly, aiming for more than five seconds until arms are fully extended. Maintain tension, no swinging.
  5. Reset and repeat: Release your grip onto the bench, step back up safely, and shake out forearms briefly. Rest 60 to 90 seconds before repeating.

Muscle Groups

Biceps, Shoulders, Forearm, Back

Description

Stand on the steps of a chin-up machine or place a bench under a under a chin-up bar. Grasp bar with an underhand grip that is shoulder-width apart.

Next, hold yourself up so the the bar is at your chest and arms bent (you may need to jump up slightly to get to this position without pulling yourself up to it).

Next, begin negative chin-up by slowly lowering yourself down until your arms are straight. Try to lower yourself so that it takes more than 5 seconds till arms are straight.

Release grip, step back up, and repeat.

Movement Group

Pull

Required Equipment

Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Chin Up Negatives?

Chin Up Negatives build eccentric strength in the biceps and upper back, improve grip and shoulder stability, and bridge the gap to unassisted chin-ups. They require only a pull-up bar and are effective for beginners developing pulling strength.

What common mistakes should I avoid with Chin Up Negatives?

Common mistakes include lowering too fast, using momentum or kipping, failing to retract the shoulders, allowing elbows to flare, and partial range of motion. Focus on a slow controlled descent, engage the scapula, and keep core braced to avoid injury.

How do I progress from Chin Up Negatives or find alternatives?

Progress by increasing negative duration, adding repetitions, or reducing assistance. Move to band-assisted chin-ups, slow isometric holds at the top, or inverted rows. When strong enough, transition to full chin-ups. Swap to lat pulldowns if bar access is limited.