Chin up (isometric and negative)

Category

Calisthenics

Difficulty

Intermediate

Equipment

Pull-up Bar

Primary muscles

Biceps Brachii, Latissimus Dorsi

Secondary muscles

Deltoids, Brachioradialis

How to do it

1. Begin by grasping a pull-up bar with an underhand grip (palms facing you) and your hands shoulder-width apart. Hang with your arms fully extended and your legs slightly bent or crossed behind you.
2. Engage your core and pull your shoulder blades down and back to start the movement.
3. Pull your body upward by bending your elbows and contracting your biceps, continuing until your chin is above the bar. Hold this top position (isometric hold) for a specified duration.
4. After the hold, slowly lower yourself back to the starting position (negative phase), taking about 3-5 seconds to fully extend your arms. Repeat for the desired number of repetitions.

Form tips

• Focus on using your biceps and upper back muscles to lift your body, avoiding excessive momentum.
• Perform the isometric hold with control, ensuring your muscles are engaged and you are not simply hanging from the bar.
• During the negative phase, lower yourself slowly and with control to maximize muscle activation and prevent injury.