Also known as: negative chin-up, chin negatives, eccentric chin-up, banded negative chin, assisted chin eccentric

What is Chin Up Negative?

Chin Up Negative is a slow eccentric chin-up variation where you start at the top and lower your body under control. It primarily targets the biceps, lats, shoulders and forearms. Difficulty: easy - ideal for beginners building pull strength and improving technique.

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How to Do Chin Up Negative

  1. Set up: Place a bench or step under a chin-up bar, grasp the bar with a shoulder-width underhand grip, and jump or step up to chest-height start position.
  2. Brace core: Engage your core and retract the scapulae, keep chest up and shoulders stable to protect the shoulder joint during the descent.
  3. Start at top: Hold your chin above the bar with elbows bent and chest close to the bar, ensure a secure grip before beginning the lowering phase.
  4. Lower slowly: Slowly extend your arms to lower your body in a controlled 5+ second eccentric, keeping shoulders engaged and avoiding any sudden drops.
  5. Reset and repeat: Release grip, step back up or use the bench to return to the start, reset scapular position, then repeat for the planned reps with consistent tempo.

Muscle Groups

Back, Biceps, Shoulders, Forearm

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
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 biceps and lats, improve tendon resilience, and help bridge gaps to full chin-ups. They emphasize control, improve muscle recruitment, and lower injury risk when done correctly.

What common mistakes should I avoid with chin up negatives?

Common mistakes include lowering too quickly, using momentum, flaring elbows, shrugging shoulders, and not engaging the core. These reduce effectiveness and increase shoulder strain - focus on slow tempo and scapular control.

How do I progress from chin up negatives or find alternatives?

Progress by increasing eccentric time, adding light weight, reducing assistance, or practicing assisted concentric pulls. Alternatives include band-assisted chin-ups, australian rows, or eccentric-focused pull-up reps to transfer strength gradually.