Exercise library · Biceps
Chin-up (Isometric and Negative)
The Chin-up (Isometric and Negative) is a bodyweight exercise that targets the biceps, with the back assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Biceps
- Also works
- Back
- Equipment
- Bodyweight
- Body part
- Upper arms
Step by step
- Grip the bar with a shoulder-width reverse (supinated) grip, palms facing you.
- Step or jump up until your chin is above the bar.
- Hold the top isometric position for as long as possible while keeping your core tight.
- Begin the negative phase by slowly lowering yourself down with full control.
- Take 3–6 seconds to reach full arm extension at the bottom.
- Repeat by stepping or jumping back to the top and performing another isometric hold followed by a slow negative.
- Continue for the desired number of repetitions or timed intervals.
Related exercises
One of 800 exercises in Bravel
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