Chin-Up (Isometric and Negative)
The chin-up done only downward: start with the chin over the bar, hold still, then lower as slowly as the arms allow.
How to do it
Setup
Step or jump up to the top, underhand grip, chin over the bar, elbows by the ribs.
Steps
- Hold the top position still.
- Lower as slowly as you can to straight arms.
- Step back up to the top for the next rep.
Common mistakes
Shoulders shrugging up during the hold: blades down, neck long. Speeding up once the elbows pass halfway: the same slow pace all the way down. Jumping hard into the top: step up so the arms take the weight gently.
Breathing
Steady throughout; never held.
