How to do the Muscle Up
Muscle Up is an advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Triceps.
Muscle Up demonstration · © GymiaFit
Muscle Up at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Triceps, Shoulders, Chest
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Muscle Up step by step
- 1Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
- 2Engage your core and pull your body up towards the bar, leading with your chest.
- 3As you reach the top of the movement, transition your grip so that your palms are facing towards you.
- 4Continue pulling yourself up until your chest is above the bar and your arms are fully flexed.
- 5Reverse the movement by slowly lowering yourself back down to the starting position.
- 6Repeat for the desired number of repetitions.
2 free workouts use it
Muscle Up — questions
What muscles does the Muscle Up work?
The Muscle Up primarily targets the Lats. It also recruits the Biceps, Triceps, Shoulders, Chest as secondary movers.
What equipment do I need for the Muscle Up?
None — the Muscle Up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Muscle Up suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Muscle Up?
Archer Pull Up, Bench Pull-ups, Chin-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Muscle Up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.