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Assisted Negative Muscle-Up

The Assisted Negative Muscle-Up is a ring muscle-up progression and ring exercise that a beginner can use to clarify their muscle memory before putting their full weight into this bodyweight skill.

  • Type Of Exercise: Strength
  • Muscles: Forearms, Shoulders, Trapezius, Middle Back, Lats, Biceps, Triceps, Chest
  • Difficulty: Intermediate
  • Equipment: Gymnastic Rings, Plyometric Box

Assisted Negative Muscle-Up

  1. Set a pair of gymnastic rings so that your feet can reach the floor or a box when in the bottom of a dip.
  2. Begin in a top support above the rings with your arms completely straight and rings turned out past parallel (rotate the rings to the outside).
  3. Perform a controlled eccentric dip, make contact with the floor, and use your feet to assist lowering through the transition and false grip pull-up.
  4. Lower yourself completely below the rings while maintaining a false grip.
  5. Use your feet to assist as you pull back up, transition, and dip out.
  6. The entire ascent can be a dynamic movement.
  7. Achieve a proper and stable top support and repeat for reps.
  • Exercise: Standing Muscle-Up
  • Type of Exercise: Strength
  • Muscles: Forearms, Shoulders, Trapezius, Middle Back, Lats, Biceps, Triceps, Chest
  • Difficulty: Moderate
  • Equipment: Gymnastic Rings
  • Exercise: Negative Muscle-Up
  • Type of Exercise: Strength
  • Muscles: Forearms, Shoulders, Trapezius, Middle Back, Lats, Biceps, Triceps, Chest
  • Difficulty: Intermediate
  • Equipment: Gymnastic Rings