Muscle Up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Rectus Abdominis, Infraspinatus, Trapezius, Brachioradialis, Obliques, Teres Major, Teres Minor, Trapezius Middle Fibers, Biceps Brachii, Deltoid Anterior
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 8
- Alternate Names
- Muscle-up on bar
How to: Muscle Up
- Start by hanging from a pull-up bar with an overhand grip.
- Pull your chest toward the bar while simultaneously rotating your wrists.
- Once your chest is near the bar, push down and 'press' above the bar.
- Lower yourself back down in reverse order, rotating your wrists back to the hanging position.
Common Mistakes
- Using momentum instead of controlled strength.
- Failing to maintain proper body alignment.
- Not engaging the core throughout the exercise.
Modifications
- Use resistance bands for assistance.
- Perform jumping muscle-ups to reduce the load.
Tips
- Focus on a strong pull with your back during the upward movement.
- Maintain a hollow body position throughout the exercise.
- Practice kipping muscle-ups to build strength and coordination.
Muscle Up Alternatives
Tags
strength
back
muscle-up
body-weight
advanced
pull-up