Muscle up

Muscle up

Difficulty

Advanced

Category

Strength

Target Muscle

Lats

Secondary Muscles

biceps, triceps, shoulders, chest

Equipment

Body weight

Body Part

Back

The muscle up is a challenging bodyweight exercise that combines a pull-up with a dip, requiring significant upper body strength, coordination, and explosive power. It targets the lats primarily, with secondary engagement of the biceps, triceps, shoulders, and chest.

The muscle up is a challenging bodyweight exercise that combines a pull-up with a dip, requiring significant upper body strength, coordination, and explosive power. It targets the lats primarily, with secondary engagement of the biceps, triceps, shoulders, and chest.

The muscle up is a challenging bodyweight exercise that combines a pull-up with a dip, requiring significant upper body strength, coordination, and explosive power. It targets the lats primarily, with secondary engagement of the biceps, triceps, shoulders, and chest.

How to Do the Muscle up

How to Do the Muscle up

How to Do the Muscle up

Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. Engage your core and pull your body up towards the bar, leading with your chest. As you reach the top of the movement, transition your grip so that your palms are facing towards you. Continue pulling yourself up until your chest is above the bar and your arms are fully flexed. Reverse the movement by slowly lowering yourself back down to the starting position. Repeat for the desired number of repetitions.

Related Exercises

Related Exercises

Side-to-side chin

Archer pull up

Kipping muscle up

Weighted muscle up

Weighted pull-up

Wide grip pull-up

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