Muscle Up

The Muscle Up is a compound strength exercise. It primarily targets the lats, with the abdominals, biceps, forearms, shoulders, traps, and triceps working as secondary muscles. Suitable for intermediate lifters.

Updated July 24, 2026

Primary Muscles

lats

Secondary Muscles

abdominals biceps forearms shoulders traps triceps

Level

intermediate

Mechanic

compound

Equipment

other

Instructions

Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
Maintaining control and stability, extend through the elbow to complete the motion.
Use care when lowering yourself to the ground.