Arms
Muscle up
A high-skill compound movement that transitions you from a powerful pull-up to a dominant tricep dip in one motion.
How to perform.
Follow the sequence — setup is half the lift.
Hanging from the bar with a false grip, initiate the movement by swinging slightly forward into a hollow body position to generate momentum.
Pull yourself upward and backward away from the bar using an explosive pulling motion that aims to bring your lower chest toward the bar.
Lean your torso forward over the bar as you reach the peak of your pull, rotating your wrists and shoulders to transition into the dip position.
Press your body upward by extending your arms and locking out your elbows while maintaining a stable core.
Lower yourself back down with control through the dip and the pull-up phase to return to the initial starting position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using a standard thumb-around grip instead of a false grip which hinders the transition.
- Pulling straight up into the bar rather than creating a slight arc to go around the bar.
- Chicken-winging by lifting one elbow over the bar before the other, which can lead to shoulder strain.
- Failing to maintain a tight core throughout the movement, leading to lost energy and poor stability.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.