Muscle Up
Start with a false grip pull-up on rings, roll the shoulders forward at the top, then press out of the dip. Stay controlled on the way down.
- Difficulty
- Intermediate
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 14
Form sequence
01 · grip
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.
02 · transition · Key step
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.
03 · press
Maintaining control and stability, extend through the elbow to complete the motion.
04 · descent
Use care when lowering yourself to the ground.
What's working
3D
- Latissimus Dorsi
Primary · 93 exercises
- Rectus Abdominis
Secondary · 152 exercises
- Biceps Brachii
Secondary · 127 exercises
- Wrist & Finger Flexors
Secondary · 119 exercises
- Wrist & Finger Extensors
Secondary · 119 exercises
- Brachioradialis
Secondary · 119 exercises
- Rhomboids
Secondary · 99 exercises
- Middle Trapezius
Secondary · 164 exercises
- Anterior Deltoid
Secondary · 338 exercises
- Lateral Deltoid
Secondary · 338 exercises
- Posterior Deltoid
Secondary · 338 exercises
- Upper Trapezius
Secondary · 99 exercises
- Lower Trapezius
Secondary · 99 exercises
- Triceps Brachii
Secondary · 221 exercises
Open the full 3D atlas →
Alternatives for Latissimus Dorsi
