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All exercises

Muscle up

Advanced

Muscle up is a compound bodyweight exercise for the lats, also working the biceps, triceps, front delts, and chest.

What it works

Primary muscle

Lats

Also works

BicepsTricepsFront deltsChest

Equipment
Bodyweight
Movement
Conditioning
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
  2. 2Engage your core and pull your body up towards the bar, leading with your chest.
  3. 3As you reach the top of the movement, transition your grip so that your palms are facing towards you.
  4. 4Continue pulling yourself up until your chest is above the bar and your arms are fully flexed.
  5. 5Reverse the movement by slowly lowering yourself back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Weighted muscle upWeight plate
  • Kipping muscle upBodyweight
  • Muscle-up (on vertical bar)Bodyweight
  • Weighted muscle up (on bar)Weight plate
  • Side-to-side chinBodyweight

Harder variations

  • Weighted muscle upWeight plate
  • Weighted muscle up (on bar)Weight plate
Logged today · 1 min restMuscle up

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  • Assisted standing pull-upMachine