Muscle Ups
- Grab a pull-up bar with an overhand grip and hang from the bar without locking out your elbows.
- In one explosive movement, pull yourself up and bring yourself up to the bar. The bar should be at your belly button.
- Using your triceps, push yourself up as you would with a dip.
- Slowly lower yourself down to the ground and repeat.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
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Related exercises to discover
Single / One Arm Alternating Dumbbell / Chest / Flat Bench Press
Battle Rope Jumping Jacks
Stability / Swiss / Exercise Ball Pushups / Push-ups
Muscle ups is a gym exercise that targets chest and upper back & lower traps and also works abs and biceps and shoulders and triceps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Single / one arm alternating dumbbell / chest / flat bench press, battle rope jumping jacks and stability / swiss / exercise ball pushups / push-ups. Browse our free illustrated exercise directory for more exercises.
👉 Want to use this exercise in a full workout? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
