Back·Other·Compound

Muscle Up

Lats · Other

Intermediate

Body Part

Back

Equipment

Other

Level

Intermediate

Type

Compound

Force

Pull

The Muscle Up is an intermediate other exercise that primarily targets the Lats.

Muscles Worked

Lats primaryCore secondaryBiceps secondaryForearms secondaryUpper Back secondaryShoulders secondaryTraps secondaryTriceps secondary

How to Do the Muscle Up

  1. 1Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
  2. 2As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
  3. 3Maintaining control and stability, extend through the elbow to complete the motion.
  4. 4Use care when lowering yourself to the ground.

Related Exercises

Bodyweight

Pull-Up

The king of upper-body bodyweight pulling

Barbell

Barbell Bent-Over Row

Heavy horizontal pulling for a thick back

Bodyweight

Chin-Up

The pull-up's arm-building cousin

Machine

Lat Pulldown

The accessible path to wider lats

Exercise data from the open-source Free Exercise DB.

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