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Muscle Up

LatsBodyweightIntermediateCompound
Muscle Up — start position
Start
Muscle Up — finish position
Finish
Muscles worked
PrimaryLats
SecondaryAbs, Biceps, Forearms, Mid back, Shoulders, Traps, Triceps

How to do it

  1. 01

    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.

  2. 02

    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.

  3. 03

    Maintaining control and stability, extend through the elbow to complete the motion.

  4. 04

    Use care when lowering yourself to the ground.

In the app

Muscle Up needs no kit, so it appears whenever the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

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

With bodyweight
With cable
With bands

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