Muscle Up

How to do it

1. 01Grip 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. 02As 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. 03Maintaining control and stability, extend through the elbow to complete the motion.
4. 04Use care when lowering yourself to the ground.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.