Negative Assisted Chin-Up

Step 1

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.

Step 2

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.

Step 3

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.

Sweat logo

A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

Gym-based equipment

Ready to try a workout?

Your first week is on us

We have a feeling you’re going to love Sweat

That's why the first week is on us.