straddlyNegative Muscle-Up
Muscles worked
Main muscles
- Latissimus Dorsi
- Triceps (Lateral Head)
- Triceps (Long Head)
- Triceps (Medial Head)
Also working
- Anterior Deltoid
- Biceps Brachii (Long Head)
- Biceps Brachii (Short Head)
- Pectoralis Major (Lower)
- Trapezius (Lower)
What it is
Start at the top of a muscle-up in a straight-bar support and lower yourself slowly through the transition and the pull-up to a dead hang. The slow lowering builds the strength and body awareness for the full movement. Take three to five seconds on each part.
Technique tips
- Start in a locked-out support above the bar
- Lower into a deep dip with the chest over the bar
- Roll the wrists slowly through the transition
- Control the pull-up all the way to a dead hang
How to track your progress
Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.
