Movement overview

The muscle-up is an advanced compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination. It primarily targets the latissimus dorsi, biceps, triceps, pectorals, and core muscles. The exercise begins with a pull-up motion to get the chin above the bar, followed by a transition to a dip position to push the body above the bar.

Step-by-step cues

1. Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Engage your core and initiate a pull-up by pulling your chest towards the bar.
3. As your chest approaches the bar, lean slightly forward and begin transitioning your wrists over the bar.
4. Push down on the bar to extend your arms fully, bringing your torso above the bar in a dip position.
5. Reverse the movement by lowering yourself back to the starting hanging position in a controlled manner.

Technical tips

• Ensure your grip is firm and secure before starting the movement.
• Engage your core throughout to maintain stability and control.
• Use a slight kip or swing if necessary to help initiate the upward momentum.
• Focus on a smooth transition from the pull-up phase to the dip phase for efficiency.
• Practice negative muscle-ups by slowly lowering from the top position to build strength if you cannot perform a full muscle-up yet.