Back · Other · Compound · Intermediate

Muscle Up

Muscle Up, start position — Start

Muscle Up, end position — End

PrimarySecondary

Main muscles: Lats
Also working: Core, Biceps, Forearms, Upper Back, Shoulders, Traps, Triceps

How to do it

Grip 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.
As 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.
Maintaining control and stability, extend through the elbow to complete the motion.
Use care when lowering yourself to the ground.

Swaps on other equipment

Each has the lats as its main muscle and is also a pull, on a different piece of equipment.

Other lat exercises

Latissimus Dorsi-SMR · Foam Roller
Leverage Iso Row · Machine
London Bridges · Other
One Arm Against Wall · Bodyweight
One Arm Lat Pulldown · Cable
One Handed Hang · Other

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake