Negative muscle-up

Backintermediaterepspull-up bar

From a quick jump straight into the straight-arm support above a bar at about head-plus-forearm height, the body lowers slowly through the bottom of a dip, the transition and the top of a pull-up, then a slow pull-up negative to a dead hang, and the feet return to the floor.

How to do it

1. Stand under a bar you can grip with slightly bent arms (about head plus forearm height); hands overhand, about shoulder width.
2. Bend the knees a little and jump explosively, pulling and turning the wrists over the bar, straight into the support: arms locked, hips at the bar.
3. Lean the chest forward over the bar and bend the elbows slowly to the bottom of a dip.
4. Keep lowering: the elbows rotate up around the bar and the chest drops below it until the chin is just above the bar (top of a pull-up).
5. Straighten the arms slowly to a dead hang, knees slightly bent so the feet stay off the floor; the whole descent takes 3-5 seconds. Then put the feet down and stand.

Muscles worked

Main: lats, triceps
Supporting: chest, biceps, shoulders, abs