Muscle-Up

Muscles worked

Setup

1. Adjust the suspension trainer handles so they hang at approximately chest height.
2. Grip the handles using a 'false grip,' where the base of your palms rests on top of the handles and your wrists are flexed over them.
3. Position yourself directly under the anchor point in a deep squat or a full hang with knees bent, ensuring your arms are fully extended.
4. Engage your core and set your shoulder blades down and back.

How to do it

1. Pull yourself upward explosively by driving your elbows down toward your ribs while keeping the handles close to your body.
2. As your chest reaches the level of the handles, lean your torso forward aggressively to transition your weight over your hands.
3. Exhale forcefully as you press downward into the handles to extend your arms into a full dip, locking out your elbows at the top.
4. Inhale as you slowly lower yourself back through the dip and transition phases with a controlled 3-second eccentric tempo.

Form checklist

• Keep the handles tight to your sides throughout the entire movement to maintain leverage.
• Avoid 'chicken-winging' by ensuring both shoulders transition over the handles simultaneously.
• Maintain a hollow-body position (ribs down, glutes squeezed) to prevent excessive arching in the lower back.
• Ensure the false grip remains secure to facilitate the rotation from the pull to the push.

Pro tips

• During the transition, think about 'peering over a fence' by driving your head and shoulders forward as soon as you reach the top of the pull.
• Focus on pulling the handles toward your hips rather than your shoulders to create the necessary space for the transition.

Make it harder

• Perform the movement from a strict L-sit position to increase core demand and eliminate any leg assistance.
• Add a 3-second pause at the transition point (the bottom of the dip) to build isometric strength in the most difficult phase.

Frequently asked

What muscles does the muscle-up work?

The muscle-up primarily targets the lats and pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the muscle-up?

The muscle-up uses rings.

Is the muscle-up good for beginners?

The muscle-up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Armless Prayer StretchBeginner · lats and pectorals
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Barbell Decline Bent Arm PulloverIntermediate · lats and pectorals
• Barbell Decline PulloverIntermediate · lats and pectorals