Muscles worked
lats, biceps, triceps, shoulders, core
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kipping muscle up
- Body part
- back
- Equipment
- body weight
- Target muscle
- lats
- Muscle group
- biceps
How to perform it
- 1
Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- 2
Engage your core and use a swinging motion to generate momentum.
- 3
As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement.
- 4
Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms.
- 5
Lower yourself back down to the starting position by bending your arms and controlling the descent.
- 6
Repeat for the desired number of repetitions.
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