Muscle-Ups | Gymacetamol

Muscles Worked

Primary

Back

Quick Cues

1

Pull then press over the bar

2

Explosive hip drive

3

Full lockout at the top

4

Controlled descent

Equipment Needed

Pull-Up Bar

Common Mistakes

Not getting the chest to the bar

Using excessive kipping

Not controlling the transition between pull and dip

Pro Tips

Requires both a pull-up and a dip in one fluid movement

Use a strong kip to help generate momentum over the bar

Start with banded muscle-ups to build the transition strength

Your Progress

Variations

Pull-Up

Bar Muscle-Up (strict)

Ring Muscle-Up