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Lats · Other

Muscle Up

A compound movement that trains your lats. Your abs, biceps and forearms help out.

Muscle Up, starting positionMuscle Up, end position
EquipmentOther
TypeCompound
Push or pullPull
LevelIntermediate

Muscles you'll work

Muscle Up muscles worked, front viewMuscle Up muscles worked, back view
LatsPrimaryAbs · Biceps · Forearms · Middle Back · Shoulders · Traps · TricepsSecondary

How to do it

  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.

More lat exercises

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Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

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  • Every weight has a reason
  • Miss a day, the week re-fits
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