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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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