Negative Muscle-ups: How to Do It and When to Progress
- Advanced
- Pull-up bar
- Rings
How to do it
Jump into a support above the bar or rings, arms straight. Lower yourself slowly, let your chest lean forward over your hands and continue through the transition into a hang with straight arms. Take about three to five seconds for each rep.
Target range
Aim for 2 to 4 reps in each set.
Ready for the next step
When you reach 4 reps in every set, you are ready for the next level: Bar Muscle-ups.
Where it fits
Step 3 in the Muscle-up progression, which runs from easier to harder.
Train every step with Kolibi
Kolibi starts exactly where you are and grows with you, level by level.