# Muscle Up

> An advanced bar move that links an explosive pull-up into a dip to lockout above the bar, training your lats, chest and triceps.

Page: https://fitnessie.app/exercises/muscle-up/
Type: Bodyweight · Pull
Demo video: https://fitnessie.app/demos/muscle-up/3ebeb998867a6f13.mp4

## How to do it

1. Hang from the bar with your hands slightly wider than your shoulders and take a false grip, with your wrists flexed and your knuckles over the bar.
2. Pull hard and fast, aiming to bring the bar to your chest or stomach.
3. At the top of the pull, lean forward and throw your chest and shoulders over the bar.
4. Press out of the bottom of a straight-bar dip until your elbows lock out.
5. Lower back down the same way, controlling the transition, until you hang with straight arms.

## Key cues

- False grip, wrists over the bar
- Pull around the bar, not into it
- Chest and shoulders over the bar
- Body rigid, legs together
- Lock out at the top

## Common mistakes

- Pulling straight up into the bar instead of around it
- Treating the pull, transition and dip as three separate steps
- Using a normal pull-up grip instead of a false grip
- Attempting it before you have the pull-up strength

## Muscles worked

- Primary: Chest, lats and triceps
- Secondary: Biceps, forearms, front delts and rear delts

## Equipment

Pull-up bar.

## References

- [StrengthLog: Bar Muscle-Up](https://www.strengthlog.com/bar-muscle-up/)
- [BarBend: Muscle-Up](https://barbend.com/muscle-up/)