Exercises / Intermediate
Muscle up with grip change
- 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
You start in a supine pull-up position.
As you pass the bar, release your hands and switch to a pronated grip, so that the second part of the muscle up is a bar dip with a pronated grip.
02 / Muscles
Muscles worked
Biceps
Triceps
Lats
Lower Chest
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength70
- Explosivity70
- Technique50
- Cardio20
- Mobility35
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
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IntermediateNegative flag
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IntermediateHandstand with weight shifting
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AdvancedOne arm handstand flag
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