Chin-up (izometric and negative)

Expert Advice

During the isometric hold, focus on keeping your elbows close to your body to maximize bicep and lat engagement.

Grab the bar with a supinated grip (palms facing you) at shoulder-width.
Pull yourself up until your chin is above the bar and hold this position for a set amount of time.
Slowly lower yourself back down to the full hang position, taking 3-5 seconds to do so.
Repeat the isometric hold and negative for the desired number of repetitions.

Primary

Shoulders30%

Lats30%

Traps20%

Secondary

Biceps10%

Forearms10%

Equipment

Special Bar

Exercise Type

Strength