Negative Muscle Up

Muscles worked

Setup

1. Position a box or bench under the pull-up bar to help you reach the top position safely.
2. Grip the bar with a false grip (wrists over the bar) or a firm overhand grip.
3. Jump or step up to the top of a bar dip with arms fully locked out, shoulders depressed, and core engaged.

How to do it

1. Inhale and slowly lower your body into the bottom of the dip, keeping your elbows tucked close to your sides.
2. Lean forward slightly and transition your chest behind the bar as you move from the dip into the top of the pull-up phase.
3. Exhale as you slowly lower your body through the eccentric pull-up phase with a controlled 3-5 second tempo.
4. Continue the descent until your arms are fully extended in a dead hang before dropping to the floor.

Form checklist

• Maintain a hollow body position with legs straight and core braced throughout the descent.
• Control the transition phase; do not allow your body to 'drop' once your chest passes the bar.
• Keep the bar as close to your sternum as possible during the transition.
• Keep your shoulders active and pulled away from your ears to protect the rotator cuff.

Pro tips

• The 'transition'—the moment your chest passes the bar—is the most critical part; spend extra time slowing down in this specific range.
• Using a false grip (resting the heels of your palms on top of the bar) will better simulate the mechanics of a successful concentric muscle up.

Make it harder

• Increase the eccentric duration to 8-10 seconds for the entire movement.
• Add a 3-second isometric pause at the 'sticking point' where the elbows are level with the bar.

Frequently asked

What muscles does the negative muscle up work?

The negative muscle up primarily targets the lats, pectorals, and trapezius, and also works the erector spinae, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the negative muscle up?

The negative muscle up uses pull up bar.

Is the negative muscle up good for beginners?

The negative muscle up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Battling Ropes High WavesIntermediate · lats, pectorals, and trapezius
• Bodyweight Kneeling Push-Up RowBeginner · lats, pectorals, and trapezius
• Dumbbell Deep Push-Up And Renegade RowAdvanced · lats, pectorals, and trapezius