Muscle Up

Muscle Up


The muscle up is a challenging exercise that involves pulling yourself up from a hanging position on a bar or rings, and then transitioning into a dip at the top of the movement. It requires a combination of upper body strength, coordination, and technique.

Muscle Group

Equipment Required

Muscle Up Instructions

  1. Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
  2. Engage your shoulder blades and pull yourself up towards the bar, keeping your elbows close to your body.
  3. As you reach the top of the pull-up, begin to transition your body by pushing your chest forward and pulling your hips up towards the bar.
  4. As you continue to push and pull, your body will eventually pass over the bar and you will be in the top position of the muscle up.
  5. To complete the exercise, lower yourself back down to the starting position with control.

Muscle Up Form & Visual

Muscle Up

Muscle Up Benefits

  • Develops upper body strength and power
  • Improves grip strength and forearm endurance
  • Engages multiple muscle groups including chest, back, shoulders, triceps, and biceps
  • Improves coordination and body control
  • Challenges the core muscles for stability and balance
  • Can be modified for different fitness levels and goals

Muscle Up Muscles Worked

  • Chest
  • Triceps
  • Shoulders
  • Back
  • Core

Muscle Up Variations & Alternatives

  • Strict Muscle Up
  • Kipping Muscle Up
  • Ring Muscle Up
  • Bar Muscle Up
  • False Grip Muscle Up
  • Weighted Muscle Up
  • Slow Muscle Up
  • Explosive Muscle Up
  • Strict Chest-to-Bar Muscle Up
  • Kipping Chest-to-Bar Muscle Up