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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

  • Builds strength and size in the full body / power 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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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. 3Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  4. 4ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services