Perform a slow, controlled eccentric muscle-up by lowering from a supported top position down through the transition into a dead hang, emphasizing the lats and upper back.
How to do the Muscle Up (Negative)#
- Start in a stable top support above a pull-up bar or rings with your arms locked out and your shoulders set.
- Brace your core and lean slightly forward to align your body for the transition.
- Begin a slow, controlled descent by lowering your chest and hips over the bar while guiding the body through the dip-to-pull-up path.
- Keep your movement steady as you continue lowering until your arms are fully extended in a dead hang.
- Maintain scapular control and even breathing throughout the eccentric; stop the descent if you lose tightness.
Muscles worked#
- Primary: Lats, Upper back, Triceps
- Secondary: Biceps, Chest, Forearms, Abs, Front delts
Common mistakes#
- Dropping too fast and losing control of the transition.
- Using a big swing or kip instead of a strict descent.
- Allowing the shoulders to collapse at the top.
- Flaring the elbows outward during the transition.
