Muscle Up
Muscle Up is a advanced strength - transition from a pull to dip support exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi
- Secondary muscles
- Rectus abdominis, Biceps brachii, Forearm gripping muscles, Rhomboids and middle trapezius, Deltoid, Trapezius, Triceps brachii
- Exercise type
- Advanced strength - transition from a pull to dip support
Exercise technique
- Grip
Set a false grip with the heels of your palms over the rings.
- Hang
Keep your torso braced and stabilize the rings beneath your shoulders.
- Pull
Drive your elbows down beside you and bring the rings to your lower chest.
- Transition
Move your chest over the rings and bring your elbows behind you.
- Dip support
Control your shoulders and balance in the bottom of the dip.
- Press
Extend your elbows to reach the top support position on the rings.
- Return
Reverse the phases slowly to lower safely.
Key technique points
- Keep the rings close to your torso.
- Move both arms together in the transition.
- Maintain the false grip on the return as well.
- Stabilize the top support position.
- Learn the transition on low rings first.
- Develop the strength to lower under control.
Common mistakes
Spreading the rings
Do not let the handles move out to the sides as your chest passes through.
Throwing one elbow over first
Do not increase shoulder loading with an asymmetrical transition.
Forcing a kip
Do not compensate for insufficient strength in this controlled variation with a large swing.
Losing wrist position
Do not force the transition by tugging as the false grip comes undone.
Collapsing at the bottom
Do not let your shoulders sink beyond your comfortable lower limit.
Dropping from the top
Do not descend abruptly onto your shoulders from the top support.
Frequently asked questions
Muscle Up: why is “Spreading the rings” a mistake?
Do not let the handles move out to the sides as your chest passes through.
Muscle Up: why is “Throwing one elbow over first” a mistake?
Do not increase shoulder loading with an asymmetrical transition.
Muscle Up: why is “Forcing a kip” a mistake?
Do not compensate for insufficient strength in this controlled variation with a large swing.
Muscle Up: why is “Losing wrist position” a mistake?
Do not force the transition by tugging as the false grip comes undone.
Muscle Up: why is “Collapsing at the bottom” a mistake?
Do not let your shoulders sink beyond your comfortable lower limit.
Muscle Up: why is “Dropping from the top” a mistake?
Do not descend abruptly onto your shoulders from the top support.
What should I focus on when doing Muscle Up?
Keep the rings close to your torso. Move both arms together in the transition. Maintain the false grip on the return as well. Stabilize the top support position. Learn the transition on low rings first. Develop the strength to lower under control.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.