How to Perform
Step by step instructions coming soon.
Muscle-up
Step by step instructions, muscle activation and variants for the Muscle-up.
HardMiddle back
Muscle Activation
Primary
Middle back
Secondary
BicepsTricepsInner forearmOuter forearmTrapezius
Common Mistakes
Common mistakes content is coming soon.
About the Muscle-up
The Muscle-up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.