Muscle Up
- Works
- Lats, plus abs, biceps, forearms, upper back, shoulders, traps and triceps
- Equipment
- Other kit
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
- As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
- Maintaining control and stability, extend through the elbow to complete the motion.
- Use care when lowering yourself to the ground.
Cues
- False grip, wrists over the rings.
- Pull the rings to the armpits.
- Lean forward to get over.
- Press out to a full lockout.
Common mistakes
- Losing the false grip.
- One arm chicken-winging over.
Where to start
Sets3
Reps3-5
Rest2.5 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore shoulder, a sore elbow and sore wrists. Pain that's sharp or gets worse set to set means stop.