Chin-Up (Isometric & Negative)
Gym Exercise Card
Equipment
The chin-up isometric and negative exercise focuses on building upper body strength by combining a static hold at the top of the movement and a controlled descent. This exercise improves muscle endurance and helps in building strength slowly and effectively.
How to do it
- Grip the pull up bar with palms facing you, shoulder-width apart.
- Pull yourself up until your chin is above the bar, holding this position.
- Maintain the position for as long as possible before starting a controlled descent.
- Lower yourself slowly to the starting position, keeping tension in your muscles.
- Repeat the process for the desired number of repetitions.
Muscles worked
Primary Biceps Brachii Latissimus Dorsi
Secondary Brachialis Deltoid Posterior Rhomboids Teres Major Trapezius Lower Fibers
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