Equipmentbody weight
Difficultyadvanced
latsback
Muscle Up
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.
Step-by-Step Form & Technique
- 1.Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
- 2.Engage your core and pull your body up towards the bar, leading with your chest.
- 3.As you reach the top of the movement, transition your grip so that your palms are facing towards you.
- 4.Continue pulling yourself up until your chest is above the bar and your arms are fully flexed.
- 5.Reverse the movement by slowly lowering yourself back down to the starting position.
- 6.Repeat for the desired number of repetitions.
Secondary Muscles
bicepstricepsshoulderschest
Track Muscle Up in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.