How to do a Loop Band Negative Chin Up

Authored by Fitbod

About Loop Band Negative Chin Up

Sets Logged
19,861
Popularity Rank
896th
Difficulty
Beginner
Back Strength
53 mSCORE 35th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.