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Bodyweight Muscle Up
This advanced calisthenics movement combines an explosive vertical pull and a vertical push (dip) to transition the body above the bar, developing high relative strength and full upper body coordination.
About Exercise
Equipment
Body Weight, Pull-up Bar
Difficulty
5/5 • Advanced
Primary Muscle Groups
Lats, Triceps
Secondary Muscles
Abs, Traps, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Triceps
8/10Long Head, Lateral Head
Shoulders
7/10Anterior Delts, Rear Delts
Biceps
7/10Brachialis, Long Head
Chest
6/10Mid Chest, Lower Chest
Abs
4/10Rectus Abdominis
Traps
4/10Mid Traps, Lower Traps
Forearms
4/10Flexors
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
90-240 seconds • Rest longer to maintain power output and technical skill.
How to Perform
Hang from a pull-up bar using a slightly wider than shoulder-width pronated or neutral grip. Start from a full dead hang with the core braced and shoulders engaged (dead hang to active hang).
- Initiate an extremely explosive pull, driving the elbows down and back rapidly.
- As the chest approaches the bar, rapidly transition the shoulders and grip forward over the bar.
- Press upward to lock out the arms in a stable support (dip) position above the bar.
- Control the body through the transition and lower slowly back into the dead hang position.
Coaching Tips
Form Cues
- Pull explosively upward
- Lean forward hard
- Elbows stay close
- Control the negative
- Punch the ceiling
Breathing
Inhale deeply and brace the core before the pull; exhale forcefully during the explosive pull and the subsequent press to the top.
Tempo
3-0-1
Range of Motion
Start from a full dead hang (straight arms) and finish with the body stable and arms fully locked out in the support position over the bar.
Safety
Safety Notes
- Requires significant strength and skill; do not attempt without pull-up and dip mastery.
- High risk of shoulder and elbow injury if the transition is uncontrolled.
- Ensure the bar is stable and high enough to allow a full hang.
Spotting
Not recommended; the transition requires free movement. Use heavy band assistance or practice drills on a low bar for safety.
Common Mistakes
- Failing to pull high enough before transition
- Lack of core tension causing excessive swing
- Slow transition speed leading to sticking point
- Bending the elbows too early in the pull
When to Avoid
- Acute shoulder, wrist, or elbow pain
- Rotator cuff injury
Flexibility Needed
- Full shoulder flexion
- Sufficient wrist extension and grip strength
Build Up First
- Ability to perform 10+ strict pull-ups
- Ability to perform 10+ strict dips
- Explosive pulling competency
Also known as
Muscle Up, Bar Muscle Up, Strict Muscle Up
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