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Negative Muscle-Up

The Negative Muscle-Up is a muscle-up progression that will clarify the movement, shoulder strength and top support control needed to go through the muscle-up. A solid ring dip is necessary before attempting this ring exercise. Also consider using a spotter to keep a light hold on the rings your first few attempts.

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

Negative Muscle-Up

  1. 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).
  2. Perform a controlled eccentric dip, transition down to the top of a false grip pull-up, and lower yourself completely below the rings with control while maintaining a false grip.
  3. Use your feet to step back up to a proper and stable top support and repeat this eccentric muscle-up for reps.
  • Exercise: Assisted Negative Muscle-Up
  • Type of Exercise: Strength
  • Muscles: Forearms, Shoulders, Trapezius, Middle Back, Lats, Biceps, Triceps, Chest
  • Difficulty: Intermediate
  • Equipment: Gymnastic Rings, Plyometric Box
  • Exercise: Strap Ring Plank
  • Type of Exercise: Strength
  • Muscles: Biceps, Shoulders, Trapezius, Abdominals
  • Difficulty: Intermediate
  • Equipment: Gymnastic Rings, LARS Straps