Back · Bodyweight
Izometric and Negative Chin-up
How to do the izometric and negative chin-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Grab the bar with an underhand, shoulder-width grip. Jump or step up to the top position with your chin over the bar and hold there for a beat, then lower yourself as slowly as you can to a full dead hang. Reset and repeat each slow negative.
- 1Biceps and lats fighting hard to hold the top and resist the descent
- 2A slow, even lowering with no sudden drop
- 3Shoulder blades pulled down and back throughout
Common mistakes
- Do not rush the negative or let yourself fall
- Avoid shrugging your shoulders up to your ears
- Do not swing or kip to reach the top
Muscles worked
The izometric and negative chin-up mainly works the biceps and lats, with the forearms, mid traps, upper traps, upper abs, and rear delts assisting.
- BicepsPrimary
- LatsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- Lower TrapsMinor
Kovo programs the izometric and negative chin-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.