Slow chin-up lowering

A compound exercise for the biceps and lats, with help from the forearms. Equipment: pull-up bar.

Orbit

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WorksBicepsLatsForearms

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Step up to the top of a chin-up, palms facing you.
Lower for a slow count of five
Step back up and repeat

Muscles worked

Slow chin-up lowering: 3D figure mid-rep with the biceps and lats highlighted

Biceps · main
Lats · main
Forearms

Equipment

Pull-up bar

Alternatives

Exercises that train the same main muscles. See all slow chin-up lowering alternatives.

Assisted chin-up machineAssisted pull-up machine
Band-assisted chin-upPull-up bar and Resistance bands
Side-to-side pull-upPull-up bar
Top-of-pull-up holdPull-up bar
Chin-upPull-up bar
Side-on pull-upPull-up bar

More biceps exercises

Barbell curlBarbell
EZ bar curlEZ curl bar
Dumbbell curlDumbbells
Hammer curlDumbbells
Incline dumbbell curlDumbbells and Adjustable bench
Cable curlCable machine

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