Muscle Up
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Pull-Up Bar
- Rings
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Hang from a bar or rings with a false grip if you can hold one.
- Pull explosively, aiming the bar or rings at the bottom of the sternum rather than the chin.
- At the top of the pull, lean the chest forward over the hands and roll the elbows through into a support.
- Press out of the dip to lock the arms, then reverse it under control to hang.
FORM TIPS
- A pull up, a transition and a dip in one rep, and the transition is the part that has to be trained on its own. Build it from strict pull ups, ring dips and slow negatives rather than kipping through it.
TARGET MUSCLES
Primary
- Lats
Secondary
- Biceps
- Triceps
- Chest
- Forearms
- Traps
In the app
This guide covers these exercises in the Ægir Iron library:
- Muscle Up
- Ring Muscle Up
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.