Negative muscle-up
Also called Muscle-up negatives, Eccentric muscle-up
The negative muscle-up is the muscle-up in reverse. You start in support above the bar and lower yourself slowly through the turn-over into a hang. It trains your triceps, chest and lats, with your biceps, shoulders, forearms and abs helping. It teaches the hardest part of the Muscle-up with less strength than the full move. You need strong dips and pull-ups first. Go slowly, keep your elbows close and end a set when you start to drop fast.
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How to do it
- Step or jump up into support, with straight arms above the bar.
- Lean forward and slowly lower your chest toward the bar.
- Turn your wrists back under the bar.
- Keep lowering until you hang with straight arms.
Form tips
- Jump or step up into support above the bar.
- Lower slowly through the transition.
- Continue down into a full hang, then reset.
Common mistake
- Dropping through the transition instead of braking.