Muscle-up
Hang from a pull-up bar. Pull explosively to chest level, roll wrists over, lean forward, then press to lockout. Keep core tight, shoulders packed, and control the descent to build lats, chest, and triceps strength.
Muscles worked
Primary
Equipment
How to do it
- Hang from the bar with a firm overhand grip and legs slightly in front.
- Pull the shoulders down and brace the core before starting.
- Pull explosively until the chest rises above the bar.
- Roll the chest over the bar and keep the elbows close.
- Press to support with the elbows straight.
- Lower back through the transition under control.
Watch for
- Starting with loose shoulders.
- Losing the wrists during the transition.
- Dropping from the top without control.
Breathing
Inhale before the pull, exhale through the transition and press.
Tip
Own strict pull-ups and deep straight-bar dips before loading this movement.
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