Muscle-Up

The ultimate upper-body explosive exercise. It combines a powerful pull-up with a transition into a dip, building incredible power and coordination.

Exercise Details

Level: Advanced
Body Area: upper
Type: isolation

Required Equipment

Rings

Target Muscle Groups

Primary

Back

Secondary

Triceps

Setup

Hang from a pull-up bar with a strong pronated grip. Maintain a hollow body position and brace your core.

Instructions

1. Pull yourself explosively toward the bar.
2. At the peak, rotate your elbows over the bar to transition.
3. Press your body upward until arms are straight (dip).
4. Control the descent back to the hang.
5. Maintain momentum.

Common Mistakes

1. "Chicken-winging" (one arm first).
2. Lack of pull height.
3. Losing core tension.

Alternative Exercises

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