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Muscle-Up

advanced Bodyweight

Explosive pull-up transitioning into a dip above the bar.

Primary Muscles

Lats Chest

Secondary Muscles

Biceps Triceps Core

Instructions

Explosive pull-up with a false grip, rotate wrists over bar at top, transition into dip and press to lockout.

Common Mistakes

Kipping excessively, not turning wrists over bar, insufficient pulling strength.

Variations

  • Ring Muscle-Up
  • Strict Muscle-Up
  • Banded Muscle-Up