TETSUKipping Muscle Up
The Kipping Muscle Up is a bodyweight exercise for the back that primarily targets the lats, with the biceps, triceps, shoulders and core assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Kipping Muscle Up
- Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and use a swinging motion to generate momentum.
- As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement.
- Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms.
- Lower yourself back down to the starting position by bending your arms and controlling the descent.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Kipping Muscle Up work?
The Kipping Muscle Up primarily targets the lats. The biceps, triceps, shoulders and core work as supporting muscles.
What equipment do I need for the Kipping Muscle Up?
None. The Kipping Muscle Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Kipping Muscle Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Kipping Muscle Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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