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Muscle Up
The Muscle Up is a strength exercise on a pull-up bar for your back. Share of the load in the Zulta muscle model: lats (upper) 20%, lats (lower) 12% and lower chest 12%.
Also known as: bar muscle up
How to do it
- Hang from a pull-up bar with a palms-forward grip about shoulder width.
- Start a small swing with the body slightly in front, then drive back into a strong pull.
- Pull the bar explosively toward your lower chest while leaning the shoulders over the bar.
- Turn the wrists over the bar and bring the chest on top of it.
- Press up into a straight-arm support above the bar.
- Lower back through a dip and down to the hang under control.
Tips
- Pull the bar toward your hips, not your chin, so the body can get over it.
- Keep a strong hollow body during the swing to link it to the pull.
- Master chest-to-bar pull-ups and straight bar dips before trying the full move.
Common mistakes
- Pulling straight up in front of the bar instead of over it.
- Getting one arm over at a time and twisting.
- Dropping from the top straight into a dead hang.
Muscles worked by the Muscle Up
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A pull up that turns over into a dip: lats lead the pull, then the lower pec and triceps finish the press above the bar.
Muscle Up alternatives
Same equipment
Different equipment
Easier
No equipment
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Frequently asked questions
What muscles does the Muscle Up work?
Mainly the lats (upper) and lats (lower). The lower chest, triceps (lateral head), front delts, triceps (long head), biceps (long head) and biceps (short head) assist.
Is the Muscle Up good for beginners?
The Muscle Up is rated intermediate. If you are new, learn the Ring Chin Up first and build up from there.
What is a good alternative to the Muscle Up?
For example the Ring Muscle Up, Assisted Chin Up Machine and Chin Up. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.