Fitwill stands in solidarity with Ukraine

Chin up (izometric and negative)

Chin up (izometric and negative)

The chin-up is a classic bodyweight exercise that primarily targets the muscles of the back, biceps, and shoulders. This compound exercise is performed by gripping a horizontal bar with an underhand grip, palms facing towards you, and pulling your body up until your chin is above the bar. The isometric and negative variations of the chin-up add another layer of intensity and challenge to this already effective exercise. The isometric chin-up involves holding yourself in the top position of the chin-up, where your chin is above the bar, for a specified amount of time. This not only strengthens the muscles used in the regular chin-up but also develops stability and grip strength. Isometric exercises are fantastic for increasing isometric strength, which can contribute to overall improvements in other exercises like deadlifts, rows, and pull-ups. On the other hand, the negative chin-up focuses on the eccentric, or lowering, phase of the movement. Instead of pulling yourself up, you start with your chin above the bar and slowly lower your body down in a controlled manner. This portion of the exercise is excellent for building muscle strength and control, as well as improving overall body control during the lowering phase of similar exercises. Both the isometric and negative chin-up variations can be challenging, especially for beginners. Gradually progress in difficulty by increasing the duration of the isometric hold or slowing down the lowering phase of the negative chin-up. These variations are best incorporated into a well-rounded training program that includes a variety of exercises to ensure balanced muscular development. Remember, to get the most out of these variations, it's important to maintain proper form throughout the movement and listen to your body. As with any exercise, it's essential to warm up properly, stretch, and engage in proper nutrition and recovery practices to support your fitness goals. So, add a twist to your regular chin-ups and give the isometric and negative variations a try for a more challenging and effective workout!


  • Start by gripping onto a pull-up bar with your palms facing towards you, hands shoulder-width apart.
  • Engage your core and maintain a straight back throughout the exercise.
  • Begin the exercise by pulling your shoulder blades down and back, and then pulling your body upwards until your chin reaches the bar.
  • Hold this position at the top of the movement for a few seconds, making sure to keep your core engaged and your back straight.
  • Slowly lower your body back down in a controlled manner, focusing on the negative portion of the movement.
  • Continue lowering yourself until your arms are fully extended, but without completely relaxing your muscles.
  • Repeat the movement for the desired number of reps, focusing on maintaining proper form and control throughout the exercise.

Tips & Tricks

  • Focus on proper form and technique to effectively engage the target muscles.
  • Eat a balanced diet with adequate protein to support muscle recovery and growth.
  • Incorporate variations of the chin-up exercise, such as wide grip or assisted variations, to target different muscle groups.
  • Perform a negative chin-up by focusing on the lowering phase of the movement to build strength and control.
  • Engage your core throughout the exercise to maintain stability and prevent excessive swinging.
  • Gradually increase the difficulty of the exercise by adding weight or reducing assistance as you get stronger.
  • Allow for adequate rest and recovery between chin-up sessions to prevent overtraining and promote muscle growth.
  • Use a grip that feels comfortable and natural for you, whether it's an overhand grip (pronated) or underhand grip (supinated).
  • Implement a progressive overload approach by gradually increasing the number of repetitions or sets you perform over time.
  • Listen to your body and adjust the difficulty or intensity of the exercise based on your fitness level and limitations.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts