Ring Muscle-Up Negative

GymDaze demonstration

Watch Ring Muscle-Up Negative

Technique

How to perform Ring Muscle-Up Negative

1. Set the rings where your feet can assist the entry and reach the floor after the descent; use an optional plyo box for access if needed.
2. Use your feet to reach a steady support above the rings with straight elbows.
3. Lift your feet clear, then slowly bend your elbows and lower into the dip with the rings close to your torso.
4. Let your shoulders move behind and below your hands while your elbows come forward through the reverse turnover.
5. Maintain the false grip as you slowly straighten your arms into the hanging position.
6. Place your feet down to unload, then use the assisted entry again rather than performing a full muscle-up to reset.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head, Biceps Brachii Long Head, Biceps Brachii Short Head, Brachialis, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.