Ring Muscle-Up Negative

Technique

How to perform Ring Muscle-Up Negative

1. Begin in a stable rings support hold with your elbows locked, arms turned slightly out, core and glutes tight, and shoulders depressed.
2. Inhale and tuck your chin, then slowly bend your elbows to lower your chest toward the rings, keeping them close to your torso as you enter the dip transition.
3. Continue the controlled descent by allowing your elbows to glide forward while your wrists rotate inward, maintaining constant tension through your lats, chest, and triceps.
4. As your shoulders drop below the rings, transition into a high pull‑up position, keeping your elbows in front of your body and your core braced to prevent swinging.
5. Exhale as you extend your elbows under strict control, lowering your body to a full dead hang with arms straight and shoulders still active.
6. Reset by stepping back to support or returning via a tuck and press, then repeat for the recommended number of negatives, emphasizing a smooth 3–5 second descent through each phase.

GymDaze demonstration

Watch Ring Muscle-Up Negative

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.