Muscle-Up

Body region

• Back
• Arms
• Chest

Muscles

Main

• Latissimus Dorsi
• Teres Major
• Triceps

Helps

• Deltoid
• Pectoralis Major
• Trapezius
• Biceps
• Brachialis

Holds

• Serratus Anterior
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Hang from the bar with an overhand grip about shoulder width.
2. From a small hollow-to-arch swing, pull explosively, driving the bar toward your lower chest.
3. As the bar reaches your chest, lean forward and swing your elbows over it.
4. Press down until your arms are straight above the bar.
5. Lower back through the same path under control.

Cues

• Pull high and fast: the transition needs momentum.
• Keep the bar close to your body.

Common mistakes

• Getting over one arm at a time.
• Pulling to the chin and stalling below the bar.
• Attempting it before you can do about 10 strict pull-ups and dips.

Variations

• Weighted Muscle Up

Alternatives

• Pull-Up
• Dip