Muscle-Up Negative

Technique

How to perform Muscle-Up Negative

1. Begin above a fixed pull-up bar in a stable straight-arm support position with your core braced.
2. Bend your elbows slowly and lower your chest toward the bar.
3. Lean back as your torso passes behind the bar and guide your elbows forward through the transition.
4. Continue lowering into a high pull-up position without dropping or swinging.
5. Extend your elbows under control until you reach a full hang.
6. Reset to the top position and repeat for the prescribed negatives.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.