Muscle Up
Trains the full body. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Muscle Up
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a full body exercise that is, there are 12 on the Full Body page.
Technique
How to do the Muscle Up
- Start by hanging from a bar with your arms fully extended and your body straight.
- Pull yourself up explosively, transitioning from a pull-up to a dip position above the bar.
- Push your body up until your arms are fully extended above the bar.
- Lower yourself back down to the starting hanging position in a controlled manner. Repeat the movement for the desired number of repetitions.
Form cues
Getting it right
- Engage your core and maintain a straight body line to ensure proper form.
- Use an explosive pull-up motion to help transition from below the bar to above the bar.
- Focus on a controlled descent to avoid straining your muscles and joints.
Substitutes
Swap Muscle Up for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Muscle Up for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.