How to do a Loop Band Negative Chin Up

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Loop Band Negative Chin Up

Sets Logged
21,671
Popularity Rank
911th
Difficulty
Beginner
Back Strength
60 mSCORE 59th
Equipment Required

Target muscles worked

Primary Muscles
Back
Secondary Muscles
Biceps

Instructions for Proper Form

Focusing on the eccentric (lowering) phase of the chin-up, the Loop Band Negative Chin Up uses a looped resistance band for assistance. This exercise emphasizes controlled descent, improving strength and muscle growth in the biceps, forearms, and back, and is ideal for building up to unassisted chin-ups.

  1. Anchor the band at the center of the pull-up bar creating a stirrup for your feet.
  2. Place one foot in the stirrup and grab onto the pull-up bar with an underhand grip.
  3. Begin with your chin above the bar.
  4. Brace your core and while resisting gravity, slowly lower yourself into a dead hang position.
  5. Return to the starting position and repeat the movement.

Alternative Exercises to Loop Band Negative Chin Up

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  1. 1. Loop Band Shoulder Squeeze

    Photo of Loop Band Shoulder Squeeze being performed
    38.2 mSCORESWAPPED 226 TIMES

    Loop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.

  2. 2. Loop Band Bent Over Row

    Photo of Loop Band Bent Over Row being performed
    32.3 mSCORESWAPPED 192 TIMES

    A compound exercise, the Loop Band Bent Over Row targets the back, shoulders, and biceps. It offers the benefit of adjustable resistance through band tension, making it versatile for strength levels. The movement enhances back strength and posture.

  3. 3. Loop Band Seated Row

    Photo of Loop Band Seated Row being performed
    28.7 mSCORESWAPPED 99 TIMES

    Similar to other Seated Row variations, this is a compound back exercise. The use of a loop band allows for increasing tension as you progress through the movement. This is especially useful if you’re looking to develop strength at the end of your rows. The downside is that there is less tension as you extend your arms, so focus on squeezing your shoulder blades together at the end of the movement.

  4. 4. Loop Band Lat Pulldown

    Photo of Loop Band Lat Pulldown being performed
    28.4 mSCORESWAPPED 75 TIMES

    This exercise mimics the traditional Lat Pulldown machine workout, targeting the latissimus dorsi. The loop band variation allows for a focus on form and control, offering a portable and versatile alternative to gym equipment.

  5. 5. Chin Up

    Photo of Chin Up being performed
    88.4 mSCORESWAPPED 59 TIMES

    Chin Ups are a compound, bodyweight exercise that primarily targets your back, but also hits your biceps. It’s similar to a Pull Up, but uses an underhand grip. This is a great exercise for getting more comfortable on a pull up bar, and is great for building strength, and muscle mass.

  6. 6. Dumbbell Bent Over Row

    Photo of Dumbbell Bent Over Row being performed
    94.4 mSCORESWAPPED 56 TIMES

    Dumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.

  7. 7. Dumbbell Bent Over Reverse Fly

    Photo of Dumbbell Bent Over Reverse Fly being performed
    81.9 mSCORESWAPPED 55 TIMES

    Dumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.

  8. 8. Mini Loop Band Kneeling Row

    Photo of Mini Loop Band Kneeling Row being performed
    17.6 mSCORESWAPPED 53 TIMES

    Similar to other row variations, this compound movement primarily targets your back. By targeting each side of the body independently, you add some instability to the movement, which will help account for any differences in strength between sides. In addition the use of a mini loop band means that the tension will increase as you progress through the movement.

  9. 9. Dead Hang

    Photo of Dead Hang being performed
    7 mSCORESWAPPED 52 TIMES

    The Dead Hang involves hanging from a pull-up bar with straight arms and relaxed shoulders for as long as possible. It is an excellent exercise for improving grip strength, decompressing the spine, and enhancing shoulder stability. Regular practice can also help in increasing endurance for other pull-up bar exercises.

  10. 10. Assisted Chin Up

    Photo of Assisted Chin Up being performed
    92.3 mSCORESWAPPED 52 TIMES

    Similar to the standard Chin Up, this is a compound exercise that primarily targets your back. Unlike the standard Chin Up this variation does not require you to lift your full bodyweight. Instead, a counterweight will help you raise your chin to the bar. This is a great way for individuals to build strength as they work towards performing a full set of Chin Ups.

    • Beginner
    • Back
    • Assisted Weight Machine