Bodyweight Muscle-up (V2)
Expert Advice
Transition smoothly from the pull-up to the dip by focusing on a strong 'snap' of the hips and a rapid turnover of the wrists.
How-to-do Steps
- Hang from a special bar with a false grip (wrists over the bar).
- Pull your body up with a strong pull-up motion.
- As you reach the top of the pull-up, transition into a dip by rolling your chest over the bar.
- Press your body up until your arms are straight.
- Lower yourself back down with control and repeat.
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Muscles Worked
Bodyweight Muscle-up (V2) primarily targets the Biceps, Forearms, Shoulders, Lats, Abs, Traps, Triceps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps15%
Forearms10%
Shoulders15%
Lats15%
Abs15%
Traps15%
Triceps15%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bodyweight Muscle-up (V2) work?
Bodyweight Muscle-up (V2) primarily targets the Biceps, Forearms, Shoulders, Lats, Abs, Traps, Triceps. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Bodyweight Muscle-up (V2)?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bodyweight Muscle-up (V2) suitable for beginners?
Bodyweight Muscle-up (V2) is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
