Negative Muscle-Up
The Negative Muscle-Up is a compound exercise that mainly works the back, chest and triceps, with help from the shoulders. You'll need: pull up bar.
Required Equipment
Negative Muscle-Up Muscles Worked
Primary
Lats (latissimus dorsi); Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
How to do the Negative Muscle-Up
Stand on a box or jump up to hold the high bar in the top dip position above the rings or bar with your elbows locked.
Engage your core and squeeze your shoulder blades together to maintain stability.
Slowly and with complete control, bend your arms and lower your chest forward through the transition phase.
Keep lowering yourself smoothly until your arms are fully extended in the hanging pull-up start position.
Step back down to the starting setup platform and repeat for the desired number of controlled eccentric repetitions.
Negative Muscle-Up FAQs
What muscles does the Negative Muscle-Up work?
The Negative Muscle-Up mainly works the back, chest and triceps, with help from the shoulders. The main muscles are the latissimus dorsi, pectoralis major and triceps brachii.
What equipment do you need for the Negative Muscle-Up?
Pull up bar.
Is the Negative Muscle-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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