Muscle-Up Negative

Technique

How to perform Muscle-Up Negative

1. Choose a fixed bar that allows entry from the floor and enough hanging clearance with the knees bent if needed.
2. Enter straight-arm support above the bar with a controlled jump and press, then lift the feet clear and steady the trunk.
3. Bend the elbows slowly to lower the chest toward the bar.
4. Guide the torso back behind the bar and bring the elbows forward through the transition without dropping away.
5. Continue resisting the descent through the high pull-up position as the elbows extend.
6. Finish in a controlled hang, return the feet to the floor and reset separately for the next negative.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.