Muscle-Up

Muscle-Up is an advanced compound pull using pull-up bar. It loads Lats.

Why this lift

The Muscle-Up is a advanced compound pull lift. It primarily loads Lats. Chest, Biceps, Triceps, Shoulders, Abs, Forearms help. You need pull-up bar. Most programs place it near the start of a session, while you are fresh. You may also hear it called Muscle-Ups.

Vertical and horizontal pulls are how the back gets thick. A full stretch at the bottom is the part most people skip. This one asks for control and existing strength. Skip it until the easier variations in this library feel solid.

Muscles worked

• Primary: Lats
• Secondary: Chest, Biceps, Triceps, Shoulders, Abs, Forearms

Setup

• Take pull-up bar with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Lats.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

How to program it

Treat the Muscle-Up as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Muscle-Up does not agree with you, Archer Pull-Up trains Lats with a different setup.

Related lifts

• Archer Pull-Up Lats
• Assisted Chin-Up Lats
• Assisted Pull-Up Lats
• Band Assisted Chin-Up Lats
• Band Assisted Pull-Up Lats
• Bar Pullover Lats

FAQ

What muscles does the Muscle-Up work?

The Muscle-Up works Lats (primary), Chest, Biceps, Triceps, Shoulders, Abs, Forearms (secondary).

What equipment do I need for the Muscle-Up?

You need pull-up bar.

Is the Muscle-Up suitable for beginners?

No. The Muscle-Up is marked advanced. Build the pattern with the easier related lifts first.