Muscle Ups

An advanced bar movement combining an explosive pull-up with a dip transition to finish above the bar.

How to do it

1. Hang from a pull-up bar with a false grip.
2. Pull yourself up explosively toward the bar.
3. As your chest reaches the bar, rotate your elbows over and transition into a dip.
4. Press your body up until your arms are fully extended above the bar.
5. Lower back down with control through the same path.
6. Repeat for the desired number of reps.

Tips

• Use a false grip so your wrists are already over the bar for the transition.
• Pull explosively toward your sternum, not just your chin.
• Drill the transition on low rings or with bands before full reps.

Muscles

Primary: Lats, Triceps

Secondary: Front deltoid, Biceps, Chest