muscle up
muscle up — highlighted muscle: lats

Muscles worked

lats, biceps, triceps, shoulders, chest

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muscle up

Body part
back
Equipment
body weight
Target muscle
lats
Muscle group
biceps

Secondary muscles

bicepstricepsshoulderschest

How to perform it

  1. 1

    Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.

  2. 2

    Engage your core and pull your body up towards the bar, leading with your chest.

  3. 3

    As you reach the top of the movement, transition your grip so that your palms are facing towards you.

  4. 4

    Continue pulling yourself up until your chest is above the bar and your arms are fully flexed.

  5. 5

    Reverse the movement by slowly lowering yourself back down to the starting position.

  6. 6

    Repeat for the desired number of repetitions.

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