About this exercise
The muscle-up is an advanced pulling exercise that combines a pull-up with a dip to lift your entire body above the bar. It builds powerful lats, arms, and upper-back strength.
Muscle-up
Step by step instructions, muscle activation and variants for the Muscle-up.
HardMiddle back
How to Perform
- Hang from a pull-up bar with an overhand grip, hands about shoulder-width apart
- Engage your core and pull yourself up explosively, driving your chest toward the bar
- As you reach the top of the pull, lean forward and rotate your wrists over the bar
- Press down through your hands to push your torso up until your arms are fully extended
- Lower yourself under control back to the hanging position
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Middle back
Secondary
BicepsTricepsInner forearmTrapeziusOuter forearm
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.