Negative Bar Muscle Ups
Negative Bar Muscle Ups are an excellent preparatory exercise for the Bar Muscle Up. You jump from a standing position to get into the top position on the bar, then lower yourself slowly and with control. This exercise is often combined with explosive pull-ups. Together, these exercises form the most important foundation for effectively learning the Bar Muscle Up.
Necessary equipment
Negative Bar Muscle Ups - the correct execution
- Start standing in front of a chest-high bar
- Grab the bar slightly wider than shoulder width in semi-false grip or instep grip
- Jump into the suport hold position, keeping the bar close to your body
- Lower yourself very slowly and controlled back into the starting position, while staying close to the bar
- You should be able to stop the movement at any time
The exercise Negative Bar Muscle Ups is intended to be used as a technique exercise.
Which muscles are trained by Negative Bar Muscle Ups?
Primary trained muscles for Negative Bar Muscle Ups
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Secondary trained muscles for Negative Bar Muscle Ups
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
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Similar exercises to Negative Bar Muscle Ups
Jumping Bar Muscle Ups
Jumping Bar Muscle-Ups are a dynamic preparatory exercise for learning the classic Muscle Ups. The jumping component in this variation helps initiate the movement with power and makes the transition from the pulling to the pushing phase easier. This exercise is especially useful for beginners working on their transition to the full muscle-up technique.
Bar Muscle Ups
The bar muscle-up, or muscle-up on the bar, is an advanced exercise where you first pull yourself up to a bar with a pull-up and then push yourself over the bar into a dip. This exercise trains the entire upper body, particularly the back, shoulders, chest, and arms, while enhancing both strength and coordination. It requires explosive pulling power and precise technique to perform the movement smoothly. The bar muscle-up is especially popular in CrossFit and calisthenics for demonstrating body control and strength.
Negative Ring Muscle Ups
Negative ring muscle-ups focus on the eccentric part of the classic ring muscle-up. By taking advantage of the fact that we’re stronger during the lowering phase than the pull-up, this movement can be practiced even before achieving a full muscle-up. The exercise allows targeted training of the negative phase, building strength and helping to learn the complex movement sequence. It strengthens the back, shoulders, and arms and is an excellent precursor to the full ring muscle-up. Compared to negative ring dips, this exercise incorporates the transition, which particularly challenges shoulder mobility and strength.
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