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.
How-to-do Steps
- 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.
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Muscles Worked
Chin-up (izometric and negative) primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Chin-up (izometric and negative) work?
Chin-up (izometric and negative) primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Chin-up (izometric and negative)?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Chin-up (izometric and negative) suitable for beginners?
Chin-up (izometric and negative) is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
