How to do a Loop Band Negative Chin Up
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Loop Band Negative Chin Up
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.
- Anchor the band at the center of the pull-up bar creating a stirrup for your feet.
- Place one foot in the stirrup and grab onto the pull-up bar with an underhand grip.
- Begin with your chin above the bar.
- Brace your core and while resisting gravity, slowly lower yourself into a dead hang position.
- Return to the starting position and repeat the movement.
Alternative Exercises to Loop Band Negative Chin Up
1. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 222 TIMESLoop 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.
- Beginner
- Back
- Loop Bands
2. Loop Band Bent Over Row
32.3 mSCORESWAPPED 181 TIMESA 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.
- Beginner
- Back
- Loop Bands
3. Loop Band Seated Row
28.7 mSCORESWAPPED 101 TIMESSimilar 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.
- Beginner
- Back
- Loop Bands
4. Loop Band Lat Pulldown
28.4 mSCORESWAPPED 76 TIMESThis 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.
- Beginner
- Back
- Loop Bands
5. Handle Band Straight-Arm Pulldown
47.8 mSCORESWAPPED 60 TIMESThe Handle Band Straight-Arm Pulldown targets the lats and upper back, utilizing a resistance band with handles for a smooth, consistent pull. This exercise emphasizes lat engagement without bending the elbows, offering a unique variation that can improve posture and increase back strength.
- Beginner
- Back
- Handle Bands
6. Mini Loop Band Kneeling Row
17.6 mSCORESWAPPED 51 TIMESSimilar 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.
- Beginner
- Back
- Mini Loop Bands
7. Loop Band Negative Pull Up
26.1 mSCORESWAPPED 49 TIMESSimilar to the Negative Chin Up but with a wider, overhand grip, the Loop Band Negative Pull Up targets the lats, biceps, and shoulders. The loop band provides assistance, allowing the practitioner to focus on a slow and controlled descent, enhancing muscle endurance and strength.
- Beginner
- Back
- Pull Up Bar
- Loop Bands
8. Chin Up
88.4 mSCORESWAPPED 48 TIMESChin 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.
- Intermediate
- Back
- Pull Up Bar
9. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 43 TIMESDumbbell 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.
10. Dead Hang
7 mSCORESWAPPED 41 TIMESThe 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.
- Beginner
- Back
- Pull Up Bar