Strength

Muscle Up

The muscle up is an intermediate strength exercise for your lats, using other.

Main muscles
Lats
Also works
Abs, Biceps, Forearms, Middle back, Shoulders, Traps, Triceps
Equipment
Other
Level
Intermediate
Muscle Up, starting position
Start
Muscle Up, end position
Finish

How to do it

  1. 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. 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. Maintaining control and stability, extend through the elbow to complete the motion.
  4. Use care when lowering yourself to the ground.

Alternatives to the muscle up

Chin-Up Body weight Close-Grip Front Lat Pulldown Cable Gironda Sternum Chins Other Kipping Muscle Up Other London Bridges Other Rocky Pull-Ups/Pulldowns Other