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Muscle Up

Muscle Up is an intermediate compound exercise that mainly works your lats, with help from your abs, biceps, forearms, upper back, shoulders, traps and triceps.

💪 Lats🏋️ Other📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Muscle Up: starting position
Starting position
Muscle Up: end position
End position

How to do the muscle up

  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.

Muscles worked

Primary: LatsSecondary: AbsSecondary: BicepsSecondary: ForearmsSecondary: Upper backSecondary: ShouldersSecondary: TrapsSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Muscle Up alternatives

Exercises that train the same main muscle, including options with other equipment.

Pull UpBodyweight · BeginnerLat PulldownCable · BeginnerLeverage Iso RowMachine · BeginnerBent-Arm Barbell PulloverBarbell · IntermediateLondon BridgesOther · IntermediateChin UpBodyweight · Beginner

FAQ

What muscles does the muscle up work?

It mainly works your lats; your abs, biceps, forearms, upper back, shoulders, traps and triceps assist.

How many sets and reps of muscle up should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the muscle up good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More back exercises →