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All full body & conditioning exercisesFull Body & Conditioning · Calisthenic

Muscle-Up

Pull-up into a dip over the bar. The ultimate bar strength display.

AdvancedBar5 × 3–5
Muscle-Up demonstration thumbnail — How to Muscle Up (Full Tutorial)
Full body / powerBar

Muscle-Up

Demo · Adam Frater

Verified Muscle-Up demonstration by Adam Frater. Click to play.

How to do the Muscle-Up

  1. 1Explosive pull
  2. 2Fast transition
  3. 3Drive over the bar

Benefits of the Muscle-Up

  • Trains full body / power — sustained output, coordination and whole-body control through a full, controlled range of motion
  • Also trains back, chest, triceps as supporting movers
  • Builds real relative strength — moving your own bodyweight through space
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services