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 Negative Muscle Up#
- 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 (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius), Triceps (Triceps Brachii)
- Secondary: Biceps (Biceps Brachii), Chest (Pectoralis Major), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Abs (Rectus Abdominis), Front delts (Anterior Deltoid)
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.
