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Resistance Band Negative Chin-Up
Eccentric chin-up variation using a resistance band for assistance, targeting lats and biceps to build pulling strength; focuses on controlled lowering from the top position.
About Exercise
Equipment
Pull-up Bar, Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Forearms, Traps, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Biceps
8/10Long Head, Short Head
Forearms
5/10Flexors
Traps
4/10Upper Traps, Mid Traps
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
90-120 seconds
How to Perform
Loop a resistance band over a pull-up bar and step into it with one or both feet. Grip the bar underhand, shoulder-width, and jump or step to the top position with chin over bar and arms flexed.
- Brace core and shoulders.
- Slowly lower body by extending arms over 3-5 seconds.
- Keep elbows close to body throughout descent.
- Maintain control without swinging.
- Reach full arm extension at bottom.
- Step out of band and reset to top for next rep.
Coaching Tips
Form Cues
- Elbows tight to sides
- Shoulders down away from ears
- Core braced no arch
- Slow even descent
- Grip firm throughout
Breathing
Inhale deeply at top to brace core, then exhale steadily during controlled lowering.
Tempo
5-0-0
Range of Motion
Start with chin above bar and arms fully flexed; lower to full arm extension with shoulders relaxed in dead hang.
Safety
Safety Notes
- Secure band tightly to bar
- Inspect band for tears before use
- Use box for safe reset if needed
- Avoid if acute elbow or shoulder pain
- Progress gradually to thinner bands
Spotting
Spotter can assist reset to top position or stabilize band; not needed for descent but helpful for beginners.
Common Mistakes
- Dropping too quickly
- Swinging or kipping body
- Shrugging shoulders up
- Incomplete arm extension
- Loose core causing arch
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Lower back strain
Flexibility Needed
- Shoulder flexion to 160 degrees
- Wrist extension for grip
Build Up First
- Basic grip strength
- Familiarity with full chin-up form
Also known as
Banded Negative Chinup, Assisted Negative Chin-Up, Loop Band Negative Pull-Up
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