Negative Chin-Up Walk the Plank Fit Drills Exercise


For this exercise you need a horizontal bar or similar structure where you can pull yourself up with the palms of your hands facing you. You will also need a chair or similar support which allows you to climb up and start the exercise from the top position of the chin-up without pulling yourself up first

Start Position

Standing on the chair grab the bar with the palms of the hands facing you and about shoulder width or slightly wider


Tighten the grip of your hands. Slowly let the body down towards the ground. Pull the shoulders back and down first of all to make the movement really slow and controlled

End Position

Release the hands once you stand on the floor


Walk around and climb up to the chair again


Back to the start position. Repeat for the planned number of times


Strengthen the upper body muscles especially the biceps on the front of the arms and latissimus back muscles