Exercises / Intermediate
No-dip muscle up
- Biceps
- Lats
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 2
- Equipment
- Pull up bar
01 / Steps
How to do it
Get into a pull-up bar position.
Perform a muscle up, but once you reach the transition above the bar, don't complete the bottom, but instead lower yourself back down to complete a repetition.
This variation avoids any pushing work and focuses solely on the technical and pulling aspect.
02 / Muscles
Muscles worked
Biceps
Lats
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength40
- Explosivity35
- Technique45
- Cardio10
- Mobility30
You may also like
Variations and exercises that train similar muscles.
IntermediateAustralian pull-ups with false grip
Biceps ∙ Forearms
BeginnerFloor row with elastic band
Biceps ∙ Lats ∙ Lower Trapezius
IntermediateSlow muscle up on rings
Triceps ∙ Biceps ∙ Lats
IntermediatePartial hefesto on rings
Biceps ∙ Forearms ∙ Anterior Deltoid
IntermediateRing rollout
Abs ∙ Lats ∙ Hip Flexors
IntermediateDiagonal front lever
Biceps ∙ Abs ∙ Lats