How to Do Chin Up (Isometric And Negative)

Chin Up (Isometric And Negative) is a back exercise using bodyweight, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Advanced

01 / Move with control

How to perform

How to do Chin Up (Isometric And Negative)

  1. 01Grasp the pull up bar with an underhand grip and jump or use a box to get the chin above the bar.
  2. 02Hold the top position for the prescribed duration, squeezing the shoulder blades together and keeping the elbows tucked.
  3. 03Lower the body toward the floor as slowly as possible, aiming for a consistent 5 to 10 second eccentric phase.
  4. 04Maintain a full dead hang at the bottom with elbows locked before releasing the bar.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Chin Up (Isometric And Negative)

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the chin starts to drop toward the chest during the isometric hold, retract the shoulder blades harder to keep the sternum lifted.

Same coaching engine used inside the A90 app

05 / FAQ

Chin Up (Isometric And Negative) questions

What muscles does Chin Up (Isometric And Negative) work?

Chin Up (Isometric And Negative) is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Chin Up (Isometric And Negative) correctly?

Grasp the pull up bar with an underhand grip and jump or use a box to get the chin above the bar. Hold the top position for the prescribed duration, squeezing the shoulder blades together and keeping the elbows tucked. Lower the body toward the floor as slowly as possible, aiming for a consistent 5 to 10 second eccentric phase. Maintain a full dead hang at the bottom with elbows locked before releasing the bar.

What is the A90 coach tip for Chin Up (Isometric And Negative)?

If the chin starts to drop toward the chest during the isometric hold, retract the shoulder blades harder to keep the sternum lifted.

Is Chin Up (Isometric And Negative) suitable for beginners?

Chin Up (Isometric And Negative) is rated advanced in the A90 Training Club catalogue.

Do you need equipment for Chin Up (Isometric And Negative)?

No. Chin Up (Isometric And Negative) is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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