Negative Assisted Chin-Up
How to: Negative Assisted Chin-Up
Primary Muscles Used:Back, Biceps, Lats
Exercise Families:Vertical Pull
- Hold onto the chin-up bar of the chin/dip machine with an overhand grip (palms facing away from you) and hands slightly wider than shoulder-width apart. Safely place your knees onto the horizontal knee pad, one leg at a time, and extend your arms so that you are hanging from the chin-up bar. This is your starting position.
- Inhale. Exhale. Taking one second and using the muscles in your arms and back, bend your elbows and pull your body upwards to bring your chin up and over the chin-up bar. Avoid ‘shrugging’ your shoulders by drawing your shoulder blades down and back.
- Inhale. Taking a full three to five seconds, extend your elbows and lower your body to return to the starting position. Repeat for the specified number of repetitions.
Alternative Exercises for Assisted Chin Dip
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.