Exercises / Intermediate
Muscle up
- Biceps
- Triceps
- Lats
- Lower Chest
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 4
- Equipment
- Pull up bar
01 / Steps
How to do it
Hang from the bar.
Explosively pull yourself up, so that your head is above the bar and you are in a bar dip position.
You may need to improve the flexibility of your shoulder extension to perform this movement correctly.
02 / Muscles
Muscles worked
Biceps
Triceps
Lats
Lower Chest
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength55
- Explosivity35
- Technique40
- Cardio10
- Mobility30
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
Intermediate
Back and biceps hypertrophy
Biceps ∙ Triceps ∙ Lats ∙ Lower Chest
39 min · 6 exercises
Intermediate
Strength Gains
Triceps ∙ Anterior Deltoid ∙ Upper Chest ∙ Abs
39 min · 6 exercises
Intermediate
Bahamas Drop Supersets
Biceps ∙ Triceps ∙ Lats ∙ Lower Chest
83 min · 40 exercises
Intermediate
Explosive Pull Ups
Biceps ∙ Triceps ∙ Lats ∙ Lower Chest
39 min · 6 exercises
Intermediate
Vegeta - Chest and Triceps
Biceps ∙ Triceps ∙ Lats ∙ Lower Chest
56 min · 8 exercises
Intermediate
Just Pull for 30 min.
Biceps ∙ Triceps ∙ Lats ∙ Lower Chest
26 min · 4 exercises
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Variations and exercises that train similar muscles.
BeginnerRing support knee raises
Triceps ∙ Abs ∙ Hip Flexors
IntermediateExplosive australian pull-ups
Biceps ∙ External Rotators ∙ Lats
IntermediateV-sit
Abs ∙ Triceps ∙ Rear Deltoid
IntermediatePress with dumbbells
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid
IntermediateWeighted handstand push-ups facing the wall
Triceps ∙ Upper Chest ∙ Anterior Deltoid
BeginnerKettlebell chest press
Triceps ∙ Upper Chest ∙ Lower Chest