VideoMuscle Up
Learn how to do muscle up with a clear setup, controlled movement, and a technique you can repeat.
How to do muscle up
- 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.
- 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.
- Maintaining control and stability, extend through the elbow to complete the motion.
- Use care when lowering yourself to the ground.
Learning it from scratch? Follow the muscle-up progression, bar and rings.
Muscle Up: muscles worked
Primary focus: back. Supporting muscles: Core, Biceps, Forearms, Shoulders, Triceps.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do muscle up?
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. 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. Maintaining control and stability, extend through the elbow to complete the motion.
What muscles does muscle up work?
Muscle Up primarily trains the back, with the core and biceps and forearms and shoulders and triceps contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for muscle up?
Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement.
What can I do instead of muscle up?
Related options include Band Assisted Pull-Up, One Arm Chin-Up, Bodyweight Mid Row. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related back exercises
6 ways to move.
Find the one that fits.
Showing 1–6 of 6 exercises
Compare related movement setups
Browse the directory pages containing muscle up and the related movements above to compare equipment and technique choices.
Your body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exercise