Muscle Up
Learn how to do the Muscle Up with proper form and technique. This body weight exercise primarily targets your Lats, with secondary emphasis on Biceps, Triceps, Shoulders, Chest.
How to Do the Muscle Up
Follow these steps to perform the Muscle Up with correct form:
- 1Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
- 2Engage your core and pull your body up towards the bar, leading with your chest.
- 3As you reach the top of the movement, transition your grip so that your palms are facing towards you.
- 4Continue pulling yourself up until your chest is above the bar and your arms are fully flexed.
- 5Reverse the movement by slowly lowering yourself back down to the starting position.
- 6Repeat for the desired number of repetitions.
Muscle Up Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- back
- Category
- Extended
Related Exercises
Frequently Asked Questions
What muscles does the Muscle Up work?
The Muscle Up primarily targets your Lats. Secondary muscles worked include Biceps, Triceps, Shoulders, Chest. This makes it an effective exercise for developing your back.
Do I need equipment for the Muscle Up?
No. The Muscle Up is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Muscle Up with proper form?
Start by start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.. Engage your core and pull your body up towards the bar, leading with your chest. As you reach the top of the movement, transition your grip so that your palms are facing towards you. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
Track Muscle Up in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS