TETSUMuscle Up
The Muscle Up is a bodyweight exercise for the back that primarily targets the lats, with the biceps, triceps, shoulders and chest assisting. Follow the 6 steps below for correct form, with an animated demonstration.
latsback
bicepstricepsshoulderschest
body weight
How to do the Muscle Up
- Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
- Engage your core and pull your body up towards the bar, leading with your chest.
- As you reach the top of the movement, transition your grip so that your palms are facing towards you.
- Continue pulling yourself up until your chest is above the bar and your arms are fully flexed.
- Reverse the movement by slowly lowering yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Muscle Up work?
The Muscle Up primarily targets the lats. The biceps, triceps, shoulders and chest work as supporting muscles.
What equipment do I need for the Muscle Up?
None. The Muscle Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Muscle Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the 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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