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.
You may also like
Variations and exercises that train similar muscles.
BeginnerTriceps extensions on parallel bars
Triceps ∙ Abs ∙ Forearms
BeginnerKnee raises with support
Abs ∙ Hip Flexors ∙ Lats
IntermediateSliding push-ups
Abs ∙ Lumbar ∙ Upper Chest
IntermediateHandstand
Triceps ∙ Anterior Deltoid ∙ Upper Chest
IntermediateL sit leg raises
Abs ∙ Hip Flexors ∙ Lats
BeginnerIsometric push-ups
Triceps ∙ Abs ∙ Upper Chest