Negative Muscle-Up

Expert pull Pull-Up Bar

Start above the bar in the top dip position and lower yourself through the muscle-up transition into a dead hang. Builds the exact strength needed for the muscle-up.

Easier Variations

Chest High Pull-Up Straight Bar Dip

Next Step

Muscle-Up (Bar)

Coaching Cues

Start on top of the bar in a locked-out dip

Lean forward and slowly reverse the transition

Lower through the pull phase with arms extending

Aim for 5+ seconds on the descent