Muscle Up
The Muscle Up is a intermediate compound movement that activates 8 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The abdominals and biceps and forearms and middle back and shoulders and traps and triceps assist as stabilizers throughout the range of motion.
How to Muscle Up
- 1
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.
- 2
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.
- 3
Maintaining control and stability, extend through the elbow to complete the motion.
- 4
Use care when lowering yourself to the ground.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Muscle Up work?
The Muscle Up primarily works the Lats. Secondary muscles include the Abdominals, Biceps, Forearms, Middle Back, Shoulders, Traps, Triceps, which assist during the movement.
Is the Muscle Up good for beginners?
The Muscle Up is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Muscle Up?
You need other to perform the Muscle Up. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.