Muscle Up
The Muscle Up primarily works the Latissimus Dorsi, Pectoralis Major (Sternal), Triceps (Long Head), with secondary activation of the Anterior Deltoid, Biceps Brachii (Long Head), Trapezius (Upper) and stabilizer support from the Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a bodyweight compound exercise at advanced difficulty.
The Muscle Up is a advanced compound exercise requiring no equipment, following a vertical pull movement pattern. It primarily targets the Latissimus Dorsi, Pectoralis Major (Sternal), Triceps (Long Head), with secondary engagement of the Anterior Deltoid, Biceps Brachii (Long Head), Trapezius (Upper). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Pull yourself above a bar by combining a pull-up with a dip motion in one continuous movement.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi, Pectoralis Major (Sternal), Triceps (Long Head) |
| Secondary | Anterior Deltoid, Biceps Brachii (Long Head), Trapezius (Upper) |
Muscles Worked
The Latissimus Dorsi, Pectoralis Major (Sternal), and Triceps (Long Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anterior Deltoid, Biceps Brachii (Long Head), and Trapezius (Upper) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Serratus Anterior, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Trapezius (Upper) (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Grasp overhead bar with overhand grip, hands shoulder-width apart.
Execution
- Pull body or weight upward until upper arms are at sides.
- Lower under control to starting position.
- Repeat.
Comments
- This is an advanced exercise.
- Ensure proper form before adding load.
Tips & Common Mistakes
- Initiate by pulling your shoulder blades down before bending your elbows.
- Avoid swinging or using momentum — control every inch of the range of motion.
- Full range of motion matters: start from a dead hang for maximum lat stretch.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Latissimus Dorsi, Pectoralis Major (Sternal), Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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