Muscle Up Negative
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Pull-Up Bar
HOW TO PERFORM
- Jump or step up into a support over the bar, arms locked and the bar at the hips.
- Lower slowly into the bottom of the dip, then lean back and let the elbows roll under the bar into the top of a pull up.
- Keep lowering under control to a full hang.
- Step back up to the support and repeat. You never pull, only lower.
FORM TIPS
- Slow down most through the transition. It is the part of a full muscle up that has to be trained on its own.
TARGET MUSCLES
Primary
- Lats
Secondary
- Biceps
- Triceps
- Chest
- Forearms
- Traps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.