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Last updated March 5, 2026
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LatschestTriceps
Muscle Up
Pull yourself explosively above the bar and transition into a dip to press up. Requires significant upper body strength and coordination.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
latschesttriceps
Secondary
bicepsfront shouldersdeep abs / coreupper back / rhomboids
Equipment & setup
What you need and how to position yourself before starting.
Equipment
pull up bar
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Hang from a pull-up bar with an overhand grip slightly wider than shoulder width.
- A false grip (wrists over the bar) can help with the transition.
- Start from a dead hang with arms fully extended.
- Step 2Pull Phase
- Generate a slight swing or kip if needed, or pull strictly.
- Pull explosively, aiming to bring your chest to bar level.
- Think of pulling the bar toward your hips, not your chin.
- Keep your body tight and core engaged throughout.
- Step 3Transition
- As your chest reaches bar height, aggressively lean forward over the bar.
- Rotate your wrists and shift your weight above the bar.
- This is the most technically challenging part of the movement.
- Step 4Dip Phase
- Once above the bar, press yourself up to full lockout like a straight bar dip.
- Keep elbows close to your body.
- Lower yourself back down with control, reversing the transition.
- Step 5Tips
- Master strict pull-ups and bar dips before attempting muscle ups.
- Practice explosive pull-ups (chest to bar) as a progression.
- The false grip makes the transition significantly easier.
- Band-assisted muscle ups can help learn the movement pattern.