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Bodyweight Muscle Up
Advanced calisthenics exercise combining explosive pull-up and dip that targets lats, triceps, and chest to build upper body strength and power; requires high skill for the transition.
About Exercise
Equipment
Pull-up Bar
Difficulty
5/5 • Advanced
Primary Muscle Groups
Lats, Triceps, Chest
Secondary Muscles
Traps, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Triceps
9/10Lateral Head, Medial Head
Chest
8/10Upper Chest
Shoulders
7/10Anterior Delts
Biceps
6/10Traps
5/10Upper Traps
Abs
4/10Programming
Typical Rep Range
1-8 reps
Rest Between Sets
120-180 seconds
How to Perform
Grip a sturdy pull-up bar slightly wider than shoulder-width with a false grip or overhand grip and hang with arms extended, core engaged in hollow body position.
- Initiate explosive pull by driving elbows down and back to bring chest toward bar.
- Lean upper body forward as chest reaches bar to begin transition.
- Rotate wrists and shoulders to shift hands over bar.
- Push down through hands to extend arms fully into support position above bar.
- Control descent by bending elbows and reversing transition smoothly.
- Lower to full dead hang with control.
Coaching Tips
Form Cues
- Pull bar to chest.
- Lean forward in transition.
- Rotate wrists quickly.
- Lock out arms at top.
- Keep core tight.
- Control the drop.
Breathing
Inhale during preparation and descent; exhale forcefully during the explosive pull and push.
Tempo
10-0-1
Range of Motion
From full dead hang with arms extended below bar to straight-arm support with shoulders above hands and bar.
Safety
Safety Notes
- Ensure proficiency in 8-10 strict pull-ups and 15-20 dips before attempting.
- Avoid if acute shoulder or elbow pain present.
- Warm up shoulders and wrists thoroughly.
- Use bands or negatives if beginner.
- Stop if feeling joint discomfort.
- Progress gradually to prevent overuse injuries.
Spotting
Not typically needed; use resistance bands for assistance or perform negatives from a box for safe progression without a spotter.
Common Mistakes
- Rushing transition causing shoulder strain.
- Using chicken wing arm path.
- Insufficient pull height.
- Swinging excessively without control.
- Neglecting false grip for easier transition.
- Poor core engagement leading to arching.
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Wrist injuries
- Lower back strains
Flexibility Needed
- Full shoulder flexion and rotation
- Adequate wrist extension
- Hip and thoracic mobility for hollow hold
Build Up First
- Master strict pull-ups and dips
- Proficiency in false grip
- Core stability for hollow body position
Also known as
Muscle Up, Bar Muscle Up, Pull-Up Dip Combo
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