Negative Muscle-Up

Stand on a box or jump up to hold the high bar in the top dip position above the rings or bar with your elbows locked.

Engage your core and squeeze your shoulder blades together to maintain stability.

Slowly and with complete control, bend your arms and lower your chest forward through the transition phase.

Keep lowering yourself smoothly until your arms are fully extended in the hanging pull-up start position.

Step back down to the starting setup platform and repeat for the desired number of controlled eccentric repetitions.