Muscle up
The muscle up is an advanced calisthenics exercise that combines a pull-up with a dip. It requires significant upper body strength and coordination to transition from the pull-up phase to the dip phase, effectively working the lats, biceps, shoulders, chest, and core.
At a glance
- Area
- Back
- Main muscle
- Lats
- Equipment
- Body weight
- Level
- Advanced
Form tips
- Engage your core throughout the movement.
- Use a false grip to help with the transition.
- Focus on an explosive pull-up to get your chest above the bar.
- Practice the transition phase separately if needed.
- Ensure full range of motion in both the pull-up and dip phases.
What to watch out for
- shoulder injuries
- elbow injuries
- wrist injuries
- lack of sufficient upper body strength
Also known as
Muscle-up su sbarra, muscle-up, muscle-up alla sbarra, calisthenics muscle up, advanced bodyweight exercise