Muscle-up
Expert Advice
Focus on a powerful pull from the lats and a quick transition to the dip phase to successfully complete the muscle-up.
How-to-do Steps
- Hang from a suspension bar with a false grip (wrists over the bar).
- Pull your body up with enough force to transition your shoulders above the bar.
- Once your chest is above the bar, quickly rotate your elbows forward.
- Press your body up until your arms are fully extended.
- Lower yourself back down with control and repeat for the desired number of repetitions.
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Muscles Worked
Muscle-up primarily targets the Lats, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats30%
Secondary
Biceps14%
Forearms14%
Shoulders14%
Abs14%
Traps14%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Muscle-up work?
Muscle-up primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Abs, Traps. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Muscle-up?
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 Muscle-up suitable for beginners?
Muscle-up 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.
