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How to do it
- Hang from a pull-up bar with an overhand grip slightly wider than the shoulders.
- Set an active hang with the legs together and the trunk braced.
- Pull the bar toward the lower chest or stomach, keeping both sides even.
- As the chest clears the bar, lean the shoulders forward and turn the wrists over together.
- Press to straight-arm support with the torso stacked over the bar.
- Lower under control through the dip and the hang, then reset.
Common mistakes
- Pulling straight into the bar instead of creating a path around it.
- Treating the lift as three frozen steps instead of one continuous path.
- Starting with a normal pull-up grip that blocks the wrist turnover.
- Attempting it before strict pull-ups and dips are strong enough to finish.
Muscles worked
- Secondary
- AbsBicepsForearmsFront Delts
Similar exercises
Good to know
- What muscles does the Muscle-up work?
- Mainly the chest, lats and triceps. It also works the abs, biceps, forearms and front delts.
- What equipment do you need for the Muscle-up?
- None. It is a bodyweight exercise.
- Is the Muscle-up good for beginners?
- GymVim rates it advanced.