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
- Set a pair of gymnastic rings so that your feet can reach the floor or a box when in the bottom of a dip.
- 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).
- 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.
- Lower yourself completely below the rings while maintaining a false grip.
- Use your feet to assist as you pull back up, transition, and dip out.
- The entire ascent can be a dynamic movement.
- 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
