Back · Pulldown and pull-up
Negative Muscle-Up
The Negative Muscle-Up mainly trains your lats and triceps. Also working: chest, biceps, forearms and abs.
Bodyweight
Pull-up bar
Stable
How to do it
- Jump from a bench or box to straight arms on top of the bar
- Lower slowly into a deep dip, chest to the bar
- Tip your elbows back, keep the bar close to your body
- Glide through the transition into the top of a pull-up and lower to a dead hang
Coach’s tip
Done top to bottom, the transition is the same movement as in the muscle-up, just in reverse: and you’re stronger on the way down. Count to three as you tip over; if you drop through, the set is over.
Noticeably loads the shoulder and elbow. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Grip
Pull-up bar, shoulder width, thumbs over the bar
Load
Bodyweight
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (pulldown and pull-up). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Negative Muscle-Up work?
Mainly the lats and triceps. The chest, biceps, forearms and abs help.
What can I do instead of the Negative Muscle-Up?
For the same movement: Pull-Up, Band-Assisted Pull-Up and Kneeling Wide-Grip Lat Pulldown. In DCFT you swap with one tap.
DCFT
The Negative Muscle-Up in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.