Muscle-Up
Advanced
Upper Body
Deep
Description
Explosive pull-up transitioning over the bar into a dip. Combines pulling and pressing power in one continuous movement.
Muscles Worked
Lats (primary)
Chest (primary)
Biceps
Triceps
Shoulders
Equipment
Pull Up Bar
Coaching Cues
- Start from dead hang. Pull explosively with slight kip. As chest nears bar, rotate wrists over bar. Press up to support position. Lower with control. Requires significant pulling strength.
Contraindications
Requires excellent pull-up and dip strength. High shoulder demands.