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Exercise guide
Muscle Ups
An advanced bar movement combining an explosive pull-up with a dip transition to finish above the bar.
What this exercise works
- Muscles
- latissimus dorsi · triceps brachii · anterior deltoid · biceps brachii · pectoralis major
- Goals
- hypertrophy · strength
- Equipment
- Pull-up bar
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Hang from a pull-up bar with a false grip.
- Pull yourself up explosively toward the bar.
- As your chest reaches the bar, rotate your elbows over and transition into a dip.
- Press your body up until your arms are fully extended above the bar.
- Lower back down with control through the same path.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Use a false grip so your wrists are already over the bar for the transition.
- Pull explosively toward your sternum, not just your chin.
- Drill the transition on low rings or with bands before full reps.