Which muscles does the muscle up work?

The muscle up mainly works your lats and chest. It also involves your triceps and abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the muscle up in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Muscle Up: how to do it and muscles worked

The muscle up mainly works your lats and chest, with help from your triceps and abs. You need a pull-up bar.

Muscles worked

Main

Helping

How to do the muscle up

1
Hang from the bar with a false grip, with the base of your palms over the bar, and your legs slightly in front. Squeeze the bar hard and keep your body tight.
2
Pull explosively, driving the bar toward your lower chest, then lean forward and rotate your wrists over the bar. Press up until your arms lock out above it.
3
Lower back down with control by reversing the path, leaning over the bar first and then lowering to a hang. Exhale as you pull through.

Form tip: Master strict chest-to-bar pull ups and straight bar dips first; a wild kip with weak shoulders strains the elbows.

Common questions

Which muscles does the muscle up work?: The muscle up mainly works your lats and chest. It also involves your triceps and abs.
What equipment do I need for the muscle up?: You need a pull-up bar.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the muscle up in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.