Negative Chin Ups with gym rings
Negative pull-ups on gymnastics rings are an effective exercise for the back and biceps. The focus is on the eccentric phase of the movement, meaning the slow lowering of the body. This exercise helps build strength and is useful for learning normal chin-ups.
Necessary equipment
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Negative Chin Ups with gym rings - the correct execution
- Start in a hang with your feet on the ground
- Retract your shoulder blades downwards and backwards
- Pull the rings up to your chest
- Use your legs as much as necessary to assist you on the way up
- Lift your legs in the top position
- Pause briefly before you start to lower yourself
- Lower yourself slowly and controlled back to the starting position
- Lower yourself until your arms are fully extended
- Maintain control over the negative phase, which is the lowering part
- Ensure that your movements are smooth and controlled
The exercise Negative Chin Ups is intended to be used as a hypertrophy exercise.
Which muscles are trained by Negative Chin Ups?
Primary trained muscles for Negative Chin Ups
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Secondary trained muscles for Negative Chin Ups
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
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Similar exercises to Negative Chin Ups
Chin Up Hold with bent legs
The bent-arm hang with bent legs or Pull Up Hold is the top position of a pull-up with the legs pulled up. You hold onto the pull-up bar or gymnastics rings and pull your legs up in a bent position while keeping the upper body stable. This exercise is especially useful for learning the pull-up or specifically addressing weaknesses in the upper part of the pull-up movement.
Chin Ups with gym rings
Pull-ups on gymnastics rings, also known as ring pull-ups, are a fundamental exercise in calisthenics. Compared to classic overhand grip pull-ups on a bar, ring pull-ups are often gentler on the wrists and elbows since the rings are freely rotatable and can adapt to the body's natural movement. However, the muscles engaged remain the same as with bar pull-ups. Ring pull-ups also serve as an ideal preparation for advanced exercises such as the ring muscle-up or L-sit pull-ups on rings.
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