How to Do the Muscle Up
Add the Muscle Up to a workout plan built for you. NYUS builds a workout plan from your goal, body and schedule. It is in early access on Android: join the list to get in.
Join early access for your plan30-day free trial, then plans from ₹499 for one month, paid once, no auto-renewal.
💪 Lats, Abdominals, Biceps, Forearms, Middle Back, Shoulders, Traps, Triceps🏋️ Other📊 Intermediate🏷️ Strength
How to perform it
- Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
- As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
- Maintaining control and stability, extend through the elbow to complete the motion.
- Use care when lowering yourself to the ground.
Muscles worked
The Muscle Up primarily targets your Lats, with support from your Abdominals, Biceps, Forearms, Middle Back, Shoulders, Traps, Triceps. You'll need other.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Muscle Up slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.