Muscle-up
Also called: bar muscle-up
A pull-up that continues over the bar into a dip, ending with straight arms above the bar.
Arms straight above the bar: lats, triceps working.
Main: lats, triceps Also: chest, shoulders, core
Simplified illustration. Follow the steps and cues for exact form.
Before you try this
Fast, explosive movement that stresses shoulders and elbows, especially in the transition over the bar. Falls happen. Learn it only once pull-ups are solid, and never with a bar that can move.
Be able to do first:
- 10 strict pull-ups
- 10 bench or bar dips
Dumbbells only: this needs pull-up bar.
Home with bands: this needs pull-up bar.
Bodyweight: this needs pull-up bar.
- Main muscles
- lats, triceps
- Equipment
- pull-up bar
- Level
- Show-off
- Pattern
- Pull
Wear and bring
- Chalk or a dry towel if your grip slips.
- Clear space around you and a solid wall; nothing to fall onto.
Key cues
- Pull the bar toward your hips, not your chin.
- Lean your chest over the bar quickly.
- Press down to straight arms, then lower with control.
How to do it
- Hang with a slightly narrower grip than a pull-up.
- Pull hard and high, driving the bar toward your lower chest.
- As your chest passes the bar, lean forward and push down.
- Finish with straight arms above the bar.
- Lower slowly back to a hang.
Common mistakes
| Common mistake | Fix |
|---|---|
| Chicken wing (one arm gets over first) | Build a higher, more explosive pull; practise the transition low with feet on the floor. |
Stop if
Stop if you feel sharp or pinching pain in your shoulders or elbows, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: shoulder pain, elbow pain.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Muscle-up |
| Dumbbells only | Needs pull-up bar |
| Home with bands | Needs pull-up bar |
| Bodyweight | Needs pull-up bar |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.